WOD

Justin & Amber C

Box Brief:
The Sunday blog is up and running! The first CrossFit Open workout will be announced in four short days. In the spirit of this lovely event, I wanted to discuss mental fortitude. Our bodies are capable of amazing things, but only if our minds allow it. We train our bodies to be healthy and capable. We also need to train our minds to create positive outlooks on difficult situations. If you go into a workout with a negative mindset you’ve already lost the battle. Today’s article is very thought provoking, I hope you enjoy!

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18 Minute AMRAP:

30 Push jerks (115/80)

30 Box jumps (24/20)

30 Calorie Row

30 T2B

Box Brief:
We have 6 days until the first CrossFit Open workout is announced!

Jacks

For Time:
40 Goblet squats (70/53)
40 Sit-ups

800 Meter run

30 Goblet squats

30 Sit-ups

400 Meter run

20 Goblet squats

20 Sit-ups

200 Meter run

10 Goblet squats

10 Sit-ups
100 Meter run

Box Brief:
Weightlifting Clinic is today at 6:30pm. The 6:30 and 7:30pm classes will be cancelled to accommodate.

Lauren L

Sean & Chris M with the best shirt ever

“Players Choice”

1RM Squat

Back squat

Front squat

Overhead squat

Gymnastic Test

Max muscle-ups

Max pull-ups

Max strict HSPU

Conditioning Test

500 Meter row

50 Calorie bike

400 Meter run

Athletes choose 1 exercise in each section.

Box Brief:
The CrossFit Open starts next week! Click here to get yourself registered and to compete in the 3rd Annual Apollo Open Championship!!

Phillip

5 Rounds: teams of 2

1 Minute – Thrusters (95/65)

1 Minute – Ring push-ups

1 Minute – Dumbbell step-ups (50/35) (20”)

1 Minute Rest

Box Brief:
The weightlifting clinic is this Thursday at 6:30pm, and spots are filling up fast! Sign-up sheet is on the whiteboard.

Ray

3:30pm class

10 Minute Ladder:

3 Power cleans (135/95)

3 Bar facing burpees

6 Power cleans

6 Bar facing burpees

9 Power cleans

9 Bar Facing burpees
Keep adding 3 reps to each movement until time expires.

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. The 6:30 and 7:30pm classes will be cancelled to accommodate. Cost is $20.

People are wondering when we are hosting the Open workouts during the open. Here it is!

Thursday – 6:30pm-Close we will set up heats and judges after the announcement. No official classes will be run but anyone and everyone is welcome to do the Open workouts at this time. This will be our “Thursday Night Lights”.

Friday – All classes will be programmed as Goat Day. 20 Minute AMRAP of practicing two different movements. This will be a great opportunity for athletes competing on Saturday to hone in their skills before they attempt the workout.

Saturday – 9am-Close we will set up heats and judges. Sign up sheets for heats are available at 8:30am. So if you want to be in the first couple heats, you’ll need to show up early. This is typically our biggest day of competing. If you want high energy and excitement then Saturday is your day. Come cheer on your friends or throw down along side them. Either way, Saturday is a ton of fun!

Sunday – 9am-11am we will set up heats and judges. We will turn off the lights at 11 so plan on being done before then. Do not show up at 11!! 🙂

Monday – You are more than welcome to give the workout another go on Monday but you need to find your own judge to count and record your time.

Grizz & Hersh

Box Brief:
Welcome to the Sunday blog! I’ve been discussing recovery a lot the past two weeks. The focus has been recovery through stretching and foam rolling/pressure point techniques. However, there is another equally important piece to this recovery puzzle. SLEEP! This is a topic we’ve discussed before but I can’t stress the importance of sleep enough. Today’s article will discuss the science behind your sleep, and what you can do to optimize your recovery.

Chad & Stacy

6 Rounds:

10 Dumbbell snatches (50/35)

10 1-Arm overhead walking lunges (50/35)

5 Muscle-ups

Box Brief:
The Maltz Challenge is happening on March 10th, more details below.

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Sunday 2.19.2017

Friday 2.17.2017

Thursday 2.16.2017

Wednesday 2.15.2017

Tuesday 2.14.2017

Monday 2.13.2017

Sunday 2.12.2017

Friday 2.10.2017