WOD

Melissa M

Every 2 Minutes for 6 Minutes
3 Power cleans
3 Front squats
3 Push jerks

Every 2 Minutes for 6 Minutes
2 Power cleans
2 Front squats
2 Push jerks

Every 2 Minutes for 6 Minutes
1 Power clean
1 Front squat
1 Push jerk

Box Brief:
Starting tomorrow you will be able to purchase your very own locker! Gone are the days of those pesky forgotten shoes and wrist straps. Now you can stuff that container with as much gear as your heart desires (if there is enough room). But, before we start this majestic storage journey lets go over some ground rules.
Rule #1 – You can decorate your locker! However, do not apply anything that may leave a permanent mark.
Rule #2 – Please do not store any perishable foods. Nobody wants to smell a fishy locker.

Sonia & Julie

“Orange Julius”
For Time: teams of 3
100/75 Calorie row
100 C2B pull-ups
70 Deadlifts (225/155)
100/75 Calorie row
70 Burpee box jump overs
40 Bar muscle-ups
100/75 Calorie row
40 Thrusters (135/95)
10 Rope climbs

Box Brief:
The weightlifting clinic is filling up fast! It’s happening this Thursday starting at 6:30pm.  The 6:30 and 7:30pm classes will be cancelled to accommodate.

Rick

Paige

“Cool Breeze”
5 Minute AMRAP:
600 Meter run – Buy in
-then-
20 KBS (36/26)
20 Push-ups
5-minute rest

5 Minute AMRAP:
400 Meter run – Buy in
-then-
15 KBS (53/36)
15 HRPU
5-minute rest

5 Minute AMRAP:
200 Meter run – Buy in
-then-
10 KBS (72/53)
10 Ring dips

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

Emily & Hugh

Sam P

Box Brief:
Welcome to the Sunday blog! I’ve mentioned this before, but I read a lot of articles from Greg Glassman.  He is a wealth of knowledge, and he writes in a very thought provoking way.  That is exactly what today’s article is going to do.  He’s going to get you thinking about recovery, overtraining, intensity/effort in your workouts, and life in general.  I hope you all enjoy!

Krista

“Trap Queen”
3 Rounds:
15 Hang power cleans (155/105)
15 Strict HSPU
-Then-
50 Calorie row

Box Brief:
Have a safe weekend!

Chad

Hugh & Chad P

“Easy Peasy”
Every 3 Minutes for 18 Minutes:
200 Meter Run
8 Dumbbell Reverse Lunges (50s/35s)
8 Dumbbell Facing Burpees
1 Legless Rope Climb

Blake

Pat

Front Squat:
4 @ 50% of 1 rep max
4 @ 60%
4 @ 75%
4 x 4 @ 80-85%

Box Brief:
The Apollo Recovery video is up!

Penny & Bradyn

“King Tut”
For Time:
50 Double unders
40 Wall balls (20/14)
30 C2B pull-ups
20 Burpee box jump overs (24/20)
30 C2B pull-ups
40 Wall balls
50 Double unders

Box Brief:
We are very proud to welcome the newest member to our coaching staff, Tracy Gifford!  Scroll down to read her bio and learn more!

Tracy

I was terrified to start CrossFit. I did intramural sports as a kid and played volleyball in high school, but I was positive that CrossFit was only for elite athletes.  NOTHING about my postpartum body felt elite. When I walked into CF Apollo for the first time, intimidated and uncertain, I was a floundering mom barely making it through the day without a meltdown. The gym soon became my home and the people here, my family. Four years have since passed. Over that time, not only has CrossFit gotten me into the best physical shape of my life, but it helps me keep my daily sanity, it’s built my confidence, and it inspires me to strive for more!

Nothing brings me more joy than encouraging others along their journey while watching them find their groove and thrive! If I can pay forward even a fraction of what CrossFit Apollo has done for me I know that this will be an exciting and fulfilling adventure.

Before becoming a mom, I was an educator for the Clark County School District with a masters degree in Educational Administration.  Now I spend my days owning and operating StayFitMom.com.  My husband Chris and I have been married for 11 years.  When we’re not in the gym, you can find us at home chasing our three crazy boys (ages 6, 4, and 1).  We enjoy an active lifestyle that consists of hiking, camping, travel, and Jesus.