WOD

Ashlee

Back Squat
10 – 8 – 6 – 4 – 2

“Tabata”
Back squat (45/35)

Box Brief:
We have an Apollo team competing this weekend at Wodapalooza!  Eddy, Justin & Drew fly out tomorrow to Miami.  We wish them luck this weekend!

Justin, Drew & Eddy

Christine

“Open Workout 16.1”
20 Minute AMRAP:
25′ Overhead walking lunge (95/65)
8 Bar Facing burpees
25′ Overhead walking lunge
8 C2B pull-ups

Box Brief:
This Thursday is Bring A Friend Day!

Moose

Accuracy isn’t one of Brando’s strengths

Box Brief:
The holidays are over, and the Sunday blog is back!  This week we’ll have a goal board set up.  The idea is set a CrossFit related goal, and work towards achieving it over the next twelve months.  So, in the spirit of what I’m calling “Goal Week,” I’ve found a very informative article.  It list a series of steps to help our goals yield positive effects and become achievable.  I hope you enjoy!

Brock

8:30 Mayhem

20 Minute AMRAP:
200 Meter Run
15 Box Jumps (24/20)
10 HSPU

Box Brief:
Only one class Saturday at 9am followed by our annual goal setting meeting. Let’s get together and set some goals for the new year! Our aim is to teach how to create a goal and provide some great tips to help you achieve them. See you at 10!!

Weightlifting clinic is also this Saturday at 11:30am. Sign up is $20. Let us know if you’d like to go.

Sam C.

Whiteboard discussion

For Time:
50 Calorie row
50 Triple unders
50 L Pull-ups
50 SDLHP (95/65)
50 Inverted burpees
50 T2B
50 Calorie row

Box Brief:
This Saturday at 10am we will have a goal setting session.  The normally scheduled 10am workout has been cancelled.

8:30am crew

Zach

3 Rounds: Every 4 minutes for as long as possible
3 Power cleans
3 Front squats
3 Push jerks

Choose your starting weight
Men increase by 20lbs and women by 10lbs every 4 minutes. 

Box Brief:
Don’t forget about our weightlifting clinic this Saturday at 11:30am.  Sign up sheet is at the whiteboard.  Cost is $20.

Mr. Weida himself