WOD

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

Scott & Mike

5 Minute AMRAP:
BUY IN – 150 Double unders
12 Thrusters (95/65)
12 C2B  pull-ups

Rest 5 minutes

5 Minute AMRAP:
BUY IN – 100 Double unders
9 Thrusters (115/80)
12 T2B

Rest 5 minutes

5 Minute AMRAP:
BUY IN – 50 Double unders
6 Thrusters (135/95)
12 Pull-ups

Box Brief:
This Saturday is full of fun stuff! We have the blood drive from 9am-1pm. Classes will be cancelled. Our goal is 30 donations!!!!!

Also this Saturday night starting at 7pm we are having our Halloween Party at Jakes house. Details are on the Members page.

Alex M

Eddy

Box Brief:
Welcome and hello! This is the Sunday blog.  My opportunity to dispense information to the awesome people of Apollo.  This week’s topic involves that infamous RX symbol we see on the whiteboard.  For those of you who may be newer, the RX symbol refers to doing a workout “prescribed.”  It’s very easy to think doing a workout “prescribed” is going to yield better results than if we don’t.  That is not the case.  Instead, it’s intensity during our workout that helps us achieve the improvements we desire.  This is a very important distinction.  Today’s article will help clarify those differences so we can get our best workout each day.