WOD

Diana & Chad

“Glen”
30 Clean and jerks (135/95)
1 Mile run
10 Rope climbs
1 Mile run
100 Burpees

Box Brief:
This has been a tough week.  Make sure to mobilize when you have time.

TBT Halloween workout 2014

8 Rounds:
30 Seconds row for calories
30 Seconds rest

Rest 2 minutes

8 Rounds:
30 Seconds double unders
30 Seconds rest

Rest 2 minutes

8 Rounds:
30 Seconds row for calories
30 Seconds rest

Box Brief:
The weightlifting clinic is tonight at 6:30pm. Sign up sheet is on the whiteboard.  Also don’t forget that our 6:30pm & 7:30pm classes are cancelled today.

Nick attempting mobilization

3:30pm class

Back Squat
Build to a heavy set of 3

4 Rounds:
5 Ring rows with pause
25 PVC sit-ups

Box Brief:
The weightlifting clinic is this Thursday at 6:30pm.  The cost is $20.  Also the 6:30-7:30pm classes will be cancelled on that day.

Parker M

Keagan

For Time:
35 Ring push-ups
25 Front squats @ body weight
25 Ring push-ups
15 Front squats @ body weight
15 Ring push-ups
5 Front squats @ body weight

Box Brief:
Alright Gentleman!! Movember is approaching. This means our peers will respect us, our women will be disgusted with us and the world will love us!  It’s a month where we can look our most handsome and/or a little ridiculous. Join us this Movember to celebrate our manhood with a friendly competition. Here are the details:

Preston

18 Minute AMRAP:
4 Bar muscle-ups
8 Power snatches (115/80)
16 Box jumps (24/20)

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. Classes will be cancelled at 6:30 and 7:30pm

Louis

Collin & Chad

Box Brief:
The Sunday blog is back!  Today’s topic is stretching.  Every week I post a reminder to stretch a little during your free time.  The importance of this cannot be overstated.  The majority of Crossfitters deal with a lot of soreness, tightness and general immobility as the week of training goes on.  If we aren’t addressing these issues then we can’t expect these problems to get better.  The simple solution in creating a habit of stretching on a regular basis.  This week’s article is written by Bill Star, he talks about optimizing performance through both warming up and stretching.  Hope you guys enjoy!

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