WOD

Lexi

Every 10 Minutes for 30 Minutes:
50/40 Calorie row
40 Wall balls (20/14)
30 Pull-ups

Box Brief:
This Thursday is Bring a Friend Day!

Dawn

Sean C

“Elizabeth”
21 – 15 – 9
Squat Cleans (135/95)
Ring Dips

Box Brief:
We have several athletes competing this Saturday at CrossFit Modulus in the Festivus Games.  Come out and cheer everyone on!

Allie

Sam, Jay, Jeremy & Clinton

20 Minute AMRAP: teams of 3
7 KBS (53/36)
7 Box jumps (24/20)
Shuttle run x 3
7 Burpees
Shuttle run x 3

Box Brief:
Today is Bring a Friend Day!

We are sad to announce we will not be having our CrossFit Kids summer program this year. We know this will be hard to hear for many parents and children and we apologize. Unfortunately our coaches (Courtney, Jason and Brandi) schedules don’t allow them to give your kids the attention they deserve in the times Apollo can accommodate space. We hope to bring back this amazing program in the future. If you have any questions please let us know. 

John T

Post workout joy

Deadlift
Find 1 rep max

Strict Press
Find 1 rep max

Box Brief:
 Weightlifting clinic is this Thursday at 6:30pm. Cost is $20. Sign up sheet is on the front desk. The 6:30 and 7:30pm classes will be cancelled to accommodate.

Emily

10 Rounds: every 2 minutes
200 Meter run
1 Legless rope climb + 1 Rope climb

Box Brief:
We have several athletes competing this Saturday at CrossFit Modulus in the Festivus Games.  Come out and cheer everyone on!

Chad

Tiya

27 – 21 – 15 – 9
Power snatch (75/55)
Wall balls (20/14)
Calorie row

Box Brief:
Weightlifting clinic is this Thursday at 6:30pm. Cost is $20. Sign up sheet is on the front desk. The 6:30 and 7:30pm classes will be cancelled to accommodate.

Stephanie

5:30pm class stretching

Box Brief:
Good morning/afternoon!  This is our Sunday blog.  I stumbled across a fun little article titled, “Crawl Before you Run.”  That header really resonates with me.  What it refers to is someone attempting a high level movement prior to learning the basics.  It’s something  I see very often from athletes of all experience levels.  Regardless of the movement or sport, taking our time to master the basics will lead to much more success.  Today’s article will go into the details, I hope you enjoy the read!

Tracy, Lauren & Emily

6 – 9 – 12 – 9 – 6
Burpees over the bar
Front squats (185/125)
C2B pull-ups

Box Brief:
Girls Gone RX is tomorrow!  We have six teams competing this Saturday, come out to MaxEffort Fitness and show your support!  Events start at 9am.

Lindsay T