WOD

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Speed Front Squat
2 – 2 – 2 – 2

Power Clean
Find 1 rep max

Box Brief:
Just a reminder to stay classy CrossFit Apollo.  Also, don’t forget Thursday we will be cancelling out 5:30 & 6:30pm classes due to the Open announcement.

Grayson thinking of new video ideas

Jenny H

Box Brief:
Looking for Monday’s workout? Well you’ve stumbled upon our Sunday blog instead! Today’s subject is all about our ability to bounce back from a break in training.  We’ve all had to step away from our training at one point.  The most common thing  I hear is “It feels like I’m starting over from scratch.”  Granted those first two weeks will be a shock to the body, but I have some good news.  Through the magic of science, researchers have discovered new information in regards muscle memory.  Today’s article will prove that all that hard did not go to waste, and that you can bounce back stronger than ever.  Enjoy!

Elizabeth

Maltz Challenge
For Time:
400 Meter run
50 Pull-ups
100 Meter fireman’s carry
50 Dips
100 Push-ups
50 Knee to elbows
100 Sit-ups
400 Meter run

Box Brief:
Maltz Challenge is today at 10am. All morning classes will be cancelled. Open gym and night classes will run on schedule.

Justin F

“Goat Day”
21 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2

Box Brief:
Today is Bring a Friend Day!

Sarah C

Brett

16 Minute EMOM:
Minute 1 – 200 Meter run
Minute 2 – 10 Deadlifts (225/155)
Minute 3 – 200 Meter run
Minute 4 – 30 Double unders + 7 C2B pull-ups

Box Brief:
Maltz Challenge is this Friday at 10am. All morning classes will be cancelled. Open gym and night classes will run on schedule.

Diana & Chris M

Speed Front Squat
2 – 2 – 2 – 2
Athletes will pause for one second at the bottom and stand up as fast as possible. Only increase weight if reps remain fast.

Split Jerk
Find 1 Rep max

6 Minute AMRAP:
15 Calorie row
15 Thrusters (95/65)

Box Brief:
Congrats to Taylor Prince for being the March Member of the Month at Apollo! Scroll down to learn more about Taylor.

Taylor

Congrats on being our March Member of the Month!!! This is one of the most prestigious titles anyone has been given. What is another title of yours that means a lot, and why?
Husband and dad are the two titles that mean more than anything else.  I know the grade I get on those two will be the biggest measure of how well I lived my life.

What brought you into Apollo and keeps you coming in everyday?
Accountability.  I always say that the best proven type of exercise in the world is the one you’ll get out of bed and go do.  Doesn’t matter if its running, zumba, or crossfit.  Just has to be something you love.  CF Apollo holds me accountable by tracking the daily workouts, and providing an environment of support/coaching.

What sports did you play growing up and how do you feel it’s helped you as an adult?
Growing up in Panaca, NV  was a sport.  I climbed trees, scaled cliffs, hiked mountains, and drank the yolks of eagle eggs from nests among the craggy peaks.  I did Track, and some football in HS too.  Through that I learned that daily repetition would build increased performance.  I also learned that good coaching would take the brutal practices and transform them into faster splits, longer jumps, or quicker starts.

If you could be any super hero, who would it be? What would you do with this new power?
Does Fix it Felix count?  Anything he taps with his hammer turns from broke to perfect.  Also he gets a girl way out of his league.  I already got the girl, but I could make magic happen with that hammer!

If you could create a workout for everyone at Apollo to do, what would it be?
Everyone would pick their favorite “hero” workout and write their PR on the board.  We would be scored on how well we did in relation to our PR.

Would you rather bungee jump from the Empire State Building or go snorkeling in Hawaii?
Is there bungee jumping allowed on the Empire State?  Is that part of the question?  Illegal bungee jumping, or “by the book” snorkeling?   I’d snorkel for sure.  Bungee jumping used to sound cool…….