Herb
Bench Press
Build to a heavy set of 3
Bear Complex
Find a 5 rep max
Complex includes 1 clean, 1 front squat (or squat clean), 1 jerk, 1 back squat and 1 jerk
Box Brief:
Thanks to everyone who brought a friend to Apollo!
Nate
Ryan B
4 Rounds:
teams of 2
500 Meter Row
25 Dumbbell Squat Cleans (35s/25s)
15 T2B
*Partners switch after each complete round.
Box Brief:
Today is Bring a Friend Day!
Fieldz
3:30pm class
For Time:
1 Round
800 Meter run
30 HSPU
80 Double unders
2 Rounds
400 Meter run
15 HSPU
40 Double unders
3 Rounds
200 Meter run
10 HSPU
20 Double unders
Box Brief:
It’s hump day and there is no better time to stretch than now!
Apollo Games 2016
Deadlift
Build to a heavy set of 3
3 Rounds:
15 Deadlifts (205/155)
30 Sit-ups
15 Burpees
30 Walking lunges
Box Brief:
We are hosting a blood drive at Apollo on Saturday, October 29th from 9am-1pm. We will provide snacks for all attendees. Let’s try and get at least 30 donations!!!
Teens class
18 Minute AMRAP:
10 Pull-ups
10 Box jumps (24/20)
10 Thrusters (95/65)
Box Brief:
Congrats to Ashley Russo for being the October Member of the Month at Apollo! Scroll down to learn more about Ashley.
Ashley Russo
First I would like to say how excited I am about interviewing Ashley Russo as our Member of the Month on our 5-year anniversary of CrossFit Apollo. When I originally became interested in coaching I invited Ashley and a few of her friends into my parent’s garage for my first group class. At the time I had never coached a day in my life. Ashley has been with us from the very beginning; Before Apollo was even a thought. Ashley then met her husband at Apollo shortly after we opened our doors in 2011. She now has a beautiful daughter with another on the way.
-Chad
What do you remember about your first CrossFit workout back in the garage days? Do you remember what we did?
I totally remember the garage days. I specifically remember you teaching me how to clean using a wall ball and me really struggling lol I loved the garage days!
I remember thinking I was coolest ever doing my first RX WOD, it was fight gone bad and Trey was my judge!
What’s the day in the life of Ashley like?
A regular day for me is either hanging out with my besties Ryleigh and Lou or I’m at work with Amy Gearin – the best dentist ever! If anyone has dental needs. She’s your lady! 😉
Any clues to what you’re going to be for Halloween?
I’m a huge breaking bad fan so Lou and I are going to be Walter White and Jesse in bio hazard suits. Best show of all time!
If you could create your own Pazookie, what would it be?
This pregnancy I crave anything pumpkin so I’d say a pumpkin Pazookie. But usually I get the Oreo one at BJ’s!
Serious question though. What’s your favorite workout or movements you like to see in a WOD?
I really love anything with a barbell. I’d say a clean EMOM or a bear complex would be my fave.
What is your most frequently used Emoji?
It depends on my mood and who I’m talking to but I’d say the cheeky face one. I love me an emoji
If you could be any animal in the world, what would you be and why?
If I was an animal, I’d be a flamingo. They’ve always been my favorite! I couldn’t wait to see them at sea world when I was little!
What’s the last thing you searched for on Google?
lol I was actually up in Henderson last week visiting your sister Erin and on my way home I googled Robertos locations. Don’t judge me!
Cardio days
10 Minute AMRAP:
5 Clean and jerks (155/105)
1 Legless rope climb
Box Brief:
The Apollo Games are this Saturday! The events start at 8am, come out and show your support to the Apollo family. As a reminder, all of the classes Friday afternoon are cancelled EXCEPT 3:30pm.
TBT Apollo Games 2014
20 Minute AMRAP: Teams of 2
Partner A – 20 Wall balls (20/14)
Partner B – 100 Foot farmers carry (70s/53s)
200 Meter team run
Partners will switch movements each round
Box Brief:
The Apollo Games is this Saturday! The last class on Friday will be 3:30pm for event preparation.
Elliott
Cliff
Front Squat
5 – 5 – 5 – 5 – 5
Split Jerk
Find 1 rep max
Box Brief:
Apollo Games After Party Saturday 7pm at Alex and Allie’s place. Come join us after a long day of competition for some well earned food and drinks. This is a pot luck and BYOB so please bring some food to share.
