12
Apr
Thursday 4.13.2017
Brian H
5 Rounds:
20 Deadlifts (185/125)
60 Foot handstand walk
Box Brief:
A reminder, this Saturday’s classes will be a 5K run.
P-Diddy
WOD
Refer A Friend
Invite A Friend To Check Us Out!
11
Apr
Wednesday 4.12.2017
Taylor & Kira
Front Squat
Find 1 rep max
Squat Clean
Find 1 rep max
Box Brief:
This Saturday we have many of our awesome ladies competing in Girls Gone RX. Events start at 9am, and the will be located at MaxEffort Fitness.
Danae
10
Apr
Tuesday 4.11.2017
Marie
For Time:
3 Rounds:
50 Double unders
15 Push press (115/80)
-Then 800 meter run
2 Rounds:
50 Double unders
15 Push press (115/80)
-Then 400 Meter run
1 Round:
50 Double Unders
15 Push Press (115/80)
200 Meter Run
Box Brief:
This Saturdays classes we will be testing our 5K run.
Amber C & Lexi
The 6:30pm crew
12 Minute EMOM:
*Minute 1 – Strict “Cindy”
Minute 2 – 15/12 Calorie row
Minute 3 – Max snatches (135/95)
*1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Corey
9
Apr
Sunday 4.9.2017
Joel & Rachel
Box Brief:
Welcome to the Sunday blog! I hope everyone is enjoying a well deserved rest day. Over the past two months I’ve talked a lot about recovery, and how important resting your body is. However, resting does not mean binge watching your favorite television show. In fact, being sedentary all day can hurt the recovery process instead of help it. Some level of active movement is required. Today’s article will go over some great ways to restore your body rather than rest it. Enjoy!
6
Apr
Friday 4.7.2017
Phillip & Lauren
“Gymnastics Test”
4 Minute AMRAP:
Double unders
90 seconds rest
3 Minute AMRAP:
HSPU/2 Abmats or less/Strict press (light)
90 seconds rest
2 Minute AMRAP:
Pistols/Box pistols/Box assisted pistols
90 seconds rest
1 Minute AMRAP:
Chest to Bar Pull-ups/Pull-ups/Band assisted strict pull-ups
Chest to Bar Pull-ups/Pull-ups/Band assisted strict pull-ups
Box Brief:
Congrats to Lisa James for being the April Member of the Month at Apollo! Scroll down to learn more about Lisa.
Congrats to Lisa James for being the April Member of the Month at Apollo! Scroll down to learn more about Lisa.
Lisa
Congrats on being our April Member of the Month!! How does it feel to be a part of such an exclusive group?
I find it a little a little funny and surprising to be honest but honored as well!
How did you get started with us and what/who helped you make the decision to give Apollo a try?
It was the infamous Jay James of course! He’s been doing CrossFit since before it was big. He is also one of the first members at Apollo and how some days you would do the WOD with him so he wasn’t the only one. Ha. Times have changed!! Don’t tell him but so glad he gave me the shove to join!
You’ve been a part of the rowdy 8:30 class since you first joined. What do you like most about your 8:30 crew?
Rowdy??? Aren’t all classes like us?? I love the people…if I can’t make it to 830… it’s a rest day! We all understand and push each other, best class ever!!
You have come such a long way since you started. I mean really!! Not just physically but your confidence has improved tremendously. What do you believe are your most significant improvements in health and fitness since you started at Apollo?
I have lost a few pounds and definitely become stronger. I absolutely feel better all around (except with the allergy issue) the pain now… is a good feeling!
You are married to the one and only SWAT Police Officer Jay James. What is your favorite and least favorite thing about working out with your husband every morning?
Favorite thing: he believes in me. Least favorite: donuts after the WOD!! And sometimes he seriously thinks I am him and can do a WOD in under 2min.
If you could make up a workout for the entire gym to do, what would it be?
Why dead-lift and squats of course!! I would say running or some other silly cardio type but you all would know it would be a lie!
Go to your phone and tell us what is the most played song in your playlist?
I don’t listen to music much on my phone but it would be from my running playlist (haha) and it includes “Come with Me Now” by the Kongos “Superheros” by the script and “feel Invincible” by Skillet after that… I’m too tired to run anymore!! Haha. Just kidding but that about sums it up.
Finish this poem – “Roses are red, violets are blue. I have 5 fingers, …….”
I’m going to punch you! Ha
Amber C
20 Minute AMRAP: teams of 2
10 Deadlifts (275/185)
20 Box jumps (24/20)
30 Sit-ups
200 Meter run w/ WB
Run is performed together
Box Brief:
Today is Bring a Friend Day!
Jacks
Kaela
Back Squat
Find 1 rep max
Squat Snatch
Find 1 rep max
Box Brief:
The mobility video is up!