WOD

LaFancy

3 Rounds:
500 Meter row
25 Push press (115/80)

Box Brief:
Don’t forget to stretch during your rest days.

Thanksgiving Schedule:
Thursday – Only a 9am class
Friday – Closed
Saturday – Closed

Stephanie M

Chris & Micah

15 Minute AMRAP:
30 Double unders
15 Power cleans (115/80)
30 Double unders
15 T2B

Box Brief:
Another huge congratulations and thank you to everyone who came out this Saturday to the Disciples Hopper Classic!

Thanksgiving Schedule:
Thursday – Only a 9am class
Friday – Closed
Saturday – Closed

Eddy

Apollo representing

Box Brief:
Welcome to the Apollo Sunday blog!  I wanted to start by congratulating all of our Apollo athletes who competed at the Hopper Classic!  And a big thank you to our community for all of your support.  This week I want to discuss flexibility.  As most of you know, if you lack flexibility then you will struggle with a number of CrossFit movements.  But in order to increase your flexibility you have to put in the work and you absolutely must be consistent.  Today’s article helps simplify that process and provides some insight on being more flexible.  Enjoy your Sunday!

Parker G

For Time: 12 minute cut-off
27 – 21 – 15
Front squats (145/100)
HSPU
@15 Minutes

5 Minute AMRAP:
Muscle-ups

Box Brief:
Saturday classes are cancelled. Come join us at Crossfit Disciples to cheer on all of our Apollo athletes. Events start at 7am and end at 5pm.  Event heats are posted here.

Brando

…

15 Minute AMRAP:
Buy in – 100/75 Calorie row
2 Rope climbs
10 Burpee box jumps (24/20)
50 Double unders

Box Brief:
There are no morning classes this Saturday.  Instead, come join us at Crossfit Disciples to cheer on all of our Apollo athletes. Events start at 7am and end at 5pm.  Event heats are posted here.

…

3:30pm class

Back Squat
10 Sets of 2 reps

Strict Press
10 Sets of 2 reps

Box Brief:
Saturday morning classes have been cancelled.  Instead, come join us at Crossfit Disciples to cheer on 30 of our Apollo athletes. Events start at 7am and end at 5pm.

Amy G

Louis, Nico & Micah

20 Minute AMRAP:
200 Meter run
20 Power cleans (95/65)
20 Ring push-ups

Box Brief:
The weightlifting clinic is this Thursday at 6:30pm. The cost is $20.