13
Nov
Monday 11.14.2016
Chad & Collin
5 Rounds:
15 Chest to bar pull-ups
30 Pistols
Box Brief:
Weightlifting clinic is this Thursday at 6:30pm. Classes will be cancelled to accommodate.
Pat F
WOD
Refer A Friend
Invite A Friend To Check Us Out!
13
Nov
Sunday 11.13.2016
Justin F
Box Brief:
It’s that time of the week again! Welcome to the Sunday blog. Today’s topic is about carbohydrate selection based on your needs and goals. There are a lot of factors to consider when deciding what carbs to include in your diet. We should consider micronutrient density, amount of fiber, timing of consumption, and so much more. This week’s article is short but jam packed with useful information that will help you make an informed decision. As always, I hope you enjoy the article and it sparks a healthy change in your diet.
10
Nov
Friday 11.11.2016
Rope climb practice!
“Jack”
20 Minute AMRAP:
10 Push press (115/80)
10 KBS (53/36)
10 Box jumps (24/20)
Box Brief:
I hope everyone has a great weekend and don’t forget to stretch!
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
TBT to yesterday’s 3:30pm class
For Time:
400 Meter run, 50 Sit-ups, 40 Skull squats, 30 Push-ups
400 Meter run, 40 Sit-ups, 30 Skull squats, 20 Push-ups
400 Meter run, 30 Sit-ups, 20 Skull squats, 10 Push-ups
Box Brief:
Today is Bring a Friend Day. Let the fun begin!
Today is Bring a Friend Day. Let the fun begin!
Preston & Courtney
Deadlift
3 – 3 – 3 @80-85%
2 – 2 – 2 @85-90%
1 – 1 – 1 @90-95%
4 Rounds:
30 Seconds handstand hold facing wall
30 Seconds rest
30 Seconds max strict T2B
30 Seconds rest
Box Brief:
Thursday is Bring a Friend Day!
Jen & Paytyn
4 Minute AMRAP:
20/15 Calorie row
20 C2B pull-ups
10 Burpee box jumps (24/20)
4-minute rest
4 Minute AMRAP:
20/15 Calorie row
20 T2B
10 Burpee box jumps (24/20)
10 Burpee box jumps (24/20)
4-minute rest
4 Minute AMRAP:
20/15 Calorie row
20 Pull-ups
10 Burpee box jumps (24/20)
10 Burpee box jumps (24/20)
Box Brief:
Congrats to Hugo Constantine for being the November Member of the Month at Apollo! Scroll down to learn more about Hugo.
Hugo
Congrats Hugo! You’re our November Member of the Month! It feels like just yesterday you did your first double under. What motivated you to start CrossFit and walk into Apollo?
Thank You! This already is an awesome month for me and now to add member of the month to the list is pretty cool. I’ll be celebrating my 40th birthday in a couple weeks(WHUT, WHUT, Party Time!!) and my wedding anniversary is in a couple days, it’s also very special month because it’s when we found out that we were going to be parents to our son Jett. My motivation to start CrossFit was my son. I knew I needed to be in good health and in good shape to keep up with his energy level, not to mention I was about 30 pounds overweight. I would always dabble with some form of exercise here and there but nothing to serious. I was actually taking boxing lessons at a gym that offered CrossFit but never tried it. I wanted to try it at some point but didn’t know much about it. Seemed too intense for me. I would always drive past Apollo on my way home from work, there’s something about that Apollo sign that just stands out! One day after work I finally decided to drop in and lucky for me the work-out had just finished, so I didn’t witness the aftermath of an intense WOD that probably would have made me walk right out the door. After talking to that awesome owner/coach for a few minutes and explaining a bit about CrossFit, I was signing up! After a few weeks I was hooked. I had never done any type of workout like this before. I loved the intensity and variation of the workouts. I’m also motivated by all my colorful Lulu Lemon clothes! ha-ha
What’s your favorite style of workout (style, movements, anything really), and what’s your least favorite?
I like when we do hero WOD’s. There’s something about fighting and pushing yourself to your limits and giving it everything you have to honor our heroes. Power cleans would have to be my favorite movement and for some reason my least favorite thing to do is rowing?
What would you title your autobiography?
“It’s okay to have bumps along the road”
You just signed a contract with the Las Vegas Raiders for $200,000,000, what’s your first big purchase?
I’m only signing if Tim Tebow is quarterback. And if not, I’m using the money to sign him!!
Would you rather be a tree in the middle of the forest or a rock on the beach?
Definitely a rock on the beach, I’m a water person and love being anywhere tropical. Have to be more of a boulder size though. I wouldn’t want some kid to pick me up and throw me into the bottom of the ocean.
What was your dream job as a kid?
Working for NASA. I mean what kid doesn’t want to be an astronaut and orbit into space.
Julie & Diana
5 Rounds:
30 Wall balls (20/14)
15 Power snatches (75/55)
Box Brief:
This Thursday is Bring a Friend Day!
11:30am class
Chelsea
5 Minute Clock:
600 Meter run
1 Round of “Cindy”
AMRAP Clean and jerks (135/95)
5 Minute rest
5 Minute Clock:
400 Meter run
2 Rounds of “Cindy”
AMRAP Clean and jerks (155/110)
5 Minute rest
5 Minute Clock:
200 Meter run
3 Rounds of “Cindy”
AMRAP Clean and jerks (185/130)
Box Brief:
Happy Friday! I hope you all have a great weekend.
9:30am class mid WOD