WOD

Hersh

“Hallelujah”
For Time:
40 Pull-ups
20 Front squats (185/125)
40 T2B

Box Brief:
Don’t forget this Thursday is Bring a Friend Day (BAFD)

CrossFit Teens Announcement:
We are currently at capacity and are establishing a waiting list. In order to maintain safety and quality coaching, we try to maintain an ideal coach to member ratio, per class.
Also, though teens technically begins at 13, we have made a few exceptions based on experience, maturity, and overall skill/ability. If you are interested if your teen trying a class, please speak with a coach about a time which works so we can make sure we have adequate coaches available and do our best to make sure your son/daughter enjoys the class and gets the most out of the experience.
As spots open up we will fill them from the waiting list on a first come, first serve basis.
Thank you

Tino

Deadlift
4 Rounds: not for time
5 @ 70% of 1RM
3 @ 80%
1 @ 85%

12 Minute EMOM:
Minute 1 – Side plank
Minute 2 – 12 Deficit push-ups
Minute 3 – 12 DB Box step-ups (45s/30s) (20”)
Minute 4 – Side plank

Box Brief:
Since Apollo opened back in 2011, we have been competitive at local and regional competitions. This past year we missed qualifying a team for regional’s by just 3 points.  While we understand it’s not the goal for 99% of us to compete in the sport of fitness, there are many who wish to take their fitness to that next level. We all take pride in our competitors and how they stack up against the best in the world. For this purpose we have revamped our competitor program and qualification process.

On August 26th, we will hold our first Apollo Combine. This will consist of 11 different tests (go to members page) counted and recorded by one of our judges. After the combine is complete our coaches will select a group of dedicated athletes to work with through the 2018 season. Keep in mind this is a try out. There are no predetermined standards to automatically qualify you for the class.

We invite anyone interested in being a part of next year’s regional team or individual competition. Everyone is welcome to come watch as our athletes throw down and give it their all. See you there!

Ryan J

Jeff & Monica

“Fight Gone Bad”
3 Rounds:
1 Minute – Wall balls (20/14)
1 Minute – Sumo deadlift high pull (75/55)
1 Minute – Box jumps (20/14)
1 Minute – Push press (75/55)
1 Minute – Row for calories
1-minute rest

Box Brief:
Bring A Friend Day is this Thursday!

Elliott

Hank & Chris M

Box Brief:
Welcome to the Sunday blog!  In the early days of the blog I would post a lot of different food recipes and ideas. Well I’m going back to my roots!  It can be a struggle to incorporate vegetables into our meals (especially if you don’t enjoy them).  A really delicious way to make sure you’re eating enough veggies is to throw them into a stew.  I hope you guys enjoy the recipe.

Jake C

15 Minute AMRAP:
36 Double unders
18 Thrusters (95/65)
15 T2B
12 Burpees

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Class costs $20. Sign up sheet is at the front desk.

The normally scheduled Saturday classes are cancelled this upcoming weekend.  Instead, come join us at Arbor View High School’s track this Saturday at 8am for David Kilpatrick’s going away workout.  David’s workout of choice will be a burpee mile(modifications will be available).  Be sure to bring plenty of water, fruit, and some gloves for the burpees.  Hope to see you there!

Anthony

Bro J

3 Rounds: teams of 2
200 Meter run
400 Meter run
600 Meter run
Every athlete completes each run with one person running the other resting

Box Brief:
The normally scheduled Saturday classes are cancelled this upcoming weekend.  Instead, come join us at Arbor View High School’s track this Saturday at 8am for David Kilpatrick’s going away workout.  David’s workout of choice will be a burpee mile(modifications will be available).  Be sure to bring plenty of water, fruit, and some gloves for the burpees.  Hope to see you there!

Kristen

Eddy & Keagan

Squat Snatch Complex
High hang + hang + full

Box Brief:
Beginning this Thursday we are officially changing membership software systems to ZenPlanner. ZenPlanner not only offers a much more user friendly interface to manage your membership details but also provides WOD TRACKING!!! You can now log your workouts and PRs alongside everyone else in the gym. The app will help guide your working sets on heavy lifting days, update you on the current gym leader board and allows you to easily track your progress.

Foster

LaFancy

4 Minute AMRAP:
30/20 Calorie row
30 Pistols
AMRAP – Shoulder to overhead (135/95)
4-minute rest

4 Minute AMRAP:
30/20 Calorie row
30 Pistols
AMRAP – Shoulder to overhead (155/105)
4-minute rest

4 Minute AMRAP:
30/20 Calorie row
30 Pistols
AMRAP – Shoulder to overhead (185/125)

Box Brief:
Beginning this Thursday we are officially changing membership software systems to ZenPlanner. ZenPlanner not only offers a much more user friendly interface to manage your membership details but also provides WOD TRACKING!!! You can now log your workouts and PRs alongside everyone else in the gym. The app will help guide your working sets on heavy lifting days, update you on the current gym leader board and allows you to easily track your progress.

John T