Whitney
6 Minute Clock:
800 Meter row
-then-
AMRAP:
20 Lunges
20 Sit-ups
5 Minute Clock:
600 Meter row
-then-
AMRAP:
20 Lunges
20 Sit-ups
4 Minute Clock:
400 Meter row
-then-
AMRAP:
20 Lunges
20 Sit-ups
After row is completed athletes have the remaining time to AMRAP lunges and sit-ups.
Box Brief:
Today is Bring a Friend Day!
Jessica
Mike S
1 Hang Power Clean + 1 Power Clean
Build to a heavy set
10 Minute AMRAP: Teams of 3
Power cleans @75-85% of today’s complex
Box Brief:
Your regularly scheduled recovery video will be back next week. Sorry for the inconvenience.
Parker & LaFancy
Pre workout glee
3 Rounds:
400 Meter run
21 Burpees
Box Brief:
Bring a Friend Day this Thursday!
Merryman and his epic shirt
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
