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.
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
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.
