WOD

3:30pm class getting mobile!

Pause Front Squat
Build to heavy set of 3 

4 Rounds:
1 Minute plate carry
1 Minute hollow rocks
30 Second side plank right side
30 Second side plank left side
1 Minute rest 

Box Brief:
Don’t forget about your stretching for the week!

11:30am class

3 Rounds:
500 Meter row
20 Burpees over the rower

Box Brief:
Blood drive was super successful! We will have the total number of donations soon. Looks like we were right at our goal of 30 donations.

Parker G & Dan C

Clean & Jerk
Find 1 rep max

10 Minute AMRAP:
15 KBS (53/36)
10 HSPU

Box Brief:
Welcome our newest coach to the Apollo family!!!

 Lauren LaMonica

 Hi I’m Lauren! Being active and competitive have always been a huge part of my life. I love sports. From seventh grade to the end of high school I never really had an off-season because I would rotate from one sport to the next. Growing up I mostly played soccer and volleyball. I think I’m a little brain washed because when I was 12 or 13 I was Troy Aikman for Halloween- what prepubescent girl wants to be a male football player for Halloween!? All in all, some of my favorite memories and greatest friends are from my years playing sports, and I think that’s why I gravitate towards CrossFit so much- the camaraderie and competition is my favorite part.

I am an Air Force veteran, and I have been a personal trainer and aerobics instructor for over 5 years. The best part about coaching is when I can help someone realize their potential. Not only is it empowering for them, but I get to do life with awesome people who become great friends! When I’m not working out, you can find me reading fiction novels and spending time with my family.

Certifications:
CrossFit Level 1
AFAA Group

Lauren

9:30am class having some fun!

15 Minute AMRAP:
5 Muscle-ups
10 Power cleans (135/95)
25 Wall balls (20/14)

Box Brief:
This Saturday night starting at 7pm we are having our Halloween Party at Jake’s house. Details are on the Members page. It is a BYOB and a pot luck.

Halloween is next Monday so we will have a limited schedule. All morning classes will run normally but our last class will be 3:30pm.

Emmy

TBT Maltz Challenge 2015

20 Minute AMRAP: Teams of 2
10 Push-ups
20 Lunges
10 Pulls on rower
Partner A will complete one full round and then switch with partner B

Box Brief:
Today is Bring a Friend Day!

Hugh making a sweat angel

Mel T

For Time:
1000 Meter row
3 Rounds:
15 Bar over burpees
10 Squat snatches (115/80)

Box Brief:
This Thursday is Bring a Friend Day!

Angela