30
Mar
Friday 3.31.2017
Sean C
21 – 15 – 9
Power snatch (115/80)
Overhead squat (115/80)
Bar over burpee
Box Brief:
Saturday classes are back to normal!
Amy
WOD
Refer A Friend
Invite A Friend To Check Us Out!
29
Mar
Thursday 3.30.2017
TBT Apollo pre renovation
20 Minute AMRAP: teams of 2
1 Rope climb
6 Strict HSPU
50′ Walking lunge
One partner completes full round then switch
Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. Cost is $20.
Jisela
28
Mar
Wednesday 3.29.2017
Guns & Poses
15 Minute AMRAP:
20 KBS (53/36)
20 Sit-ups
15 Box jumps
15 T2B
Box Brief:
Congratulations to all the teams that competed in this year’s CrossFit Apollo Open Championship. And now for the moment everyone is waiting for…the results!! Coming in at third place is….Dumbell and Donuts!! Second place goes to Snatch us if you can. And first place….winning the whole thing by less than five points…..is Guns & Poses! Congratulations to Danae, Brock, David, Debbie and Jason for their victory.
27
Mar
Tuesday 3.28.2017
…
7 Minute AMRAP: teams of 3
50 Power cleans (135/95)
50 Power cleans (185/125)
AMRAP Power cleans (225/155)
3 Minute Rest
7 Minute AMRAP:
50 Bench press (135/85)
50 Bench press (185/115)
AMRAP Bench press (225/135)
3 Minute Rest
7 Minute AMRAP:
50 Front squats (135/95)
50 Front squats (185/125)
AMRAP Front squats (225/155)
AMRAP Front squats (225/155)
Box Brief:
Coming off of a very intense 5 weeks of training its time for everyone to catch their breath this week and relax. Programming is meant to be done at a lower intensity with regular training resuming the following week. Starting the first week of April we will begin testing our 1 rep maxes in several lifts and many benchmark workouts. We will repeat many of these benchmarks in September and again next February right before the Open. Use these benchmarks to see where you may be lacking and to measure progress. I know most of us are not trying to compete in the Open on a world wide or even regional level but we can still use it to measure how far we have come. Now is the time to prepare ourselves for next years Open. Let’s train hard and have fun doing it. See you on the leaderboard!
Jayden
26
Mar
Monday 3.27.2017
Best picture ever
3 Rounds:
400 Meter Run
10 Ring Muscle-ups
Box Brief:
The Saturday classes are back!!
Taylor
26
Mar
Sunday 3.26.2017
John T
Box Brief:
This is the Sunday blog, and today’s topic of discussion is maintaining your health during travel. This is a tough one, the process of travel can leave you stressed, under eating, and consuming some questionable foods. But planning ahead will set you up for success, and allow you to enjoy the journey. Today’s article has some really great tips for you next trip.
23
Mar
Friday 3.24.2017
Chris G, Parker G & AJ
“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
Box Brief:
Just a reminder, we’re having our Friday Night Lights to end the open today. Because of this all night classes are cancelled. The first Open heat will start at 4pm with the potluck happening throughout the event.
22
Mar
Thursday 3.23.2017
Chris & Brent (Have fun with that 5:15)
“Tabata”
8 rounds each: 20 seconds on, 10 seconds off
1 minute rest between exercises
KBS (53/36)
Burpees
Row for calories
Strict press (75/55)
Box Brief:
Today is Bring a Friend Day!
There will be no night classes this Friday so we can have our very Friday Night Lights to end the Open. Morning classes will run normally. The first heat of athletes will go at 4pm with the potluck going throughout. The Saturday and Sunday schedule for the Open will run normally.
Emmy