Parker G
20 Minute AMRAP: Teams of 4-5
40 Double unders
10 Pull-ups
50′ Walking lunge
When the first athlete finishes the double unders, the second athlete then starts the double unders
Box Brief:
We have several ladies competing at the annual Femme Royal competition located at CrossFit Max Effort. Come down and show your support this Saturday. Events start at 9am.
Stacey
That’s extension!
Inverse Tabata
8 Rounds: 10 Seconds work, 20 seconds rest
Shoulder press (155/105)
Front squat (245/165)
Deadlift (365/225)
Rest 2 minutes between exercises
Box Brief:
Spend sometime this week stretching. That is all.
Five seconds into double-under practice….
6:30pm class
21 Minute EMOM:
Minute 1 – 15/12 Calorie row
Minute 2 – 15 Box jump over (24/20)
Minute 3 – 15 Medball cleans (20/14)
Box Brief:
Bring a Friend Day is this Thursday!
Magic Mike
5:15 am crew
3 Rounds:
400 Meter run
10 Clean and jerks (135/95)
Box Brief:
This Thursday is Bring a Friend Day!
Hazel
…
Box Brief:
Welcome to the Sunday blog! This week’s topic is on the dangers of chronic diseases in today’s society. Chronic diseases include cancer, obesity, stroke, and diabetes. The good news is that you combat these diseases every time you come to the gym and workout. Constantly varied, functional movement performed at high intensity or “Crossfit” is the very simple solution to some of the worlds most deadly problems. Today’s article is titled Fitness, Luck and Health. Hope you enjoy!
Clinton
For Time:
20 Weighted lunges (185/125)
20 Muscle-ups
200 Ft Handstand walk
20 Hang power cleans (185/125)
20 Box jumps (36/30)
20 Deficit HSPU (6″/4″)
20 Front squats (185/125)
Box Brief:
Have a great weekend everyone!
Eddy & Kristin
Warming up!
10 Rounds:
Minute 1 – 20/15 Calorie row
Minute 2 – 25 Double unders + max burpees
Minute 3 – Rest
Box Brief:
The weightlifting clinic is today! Don’t forget 6:30pm and 7:30pm classes are cancelled.
Niel
Kira & Taylor
Front Squat
Find 1 rep max
-Then-
5 Reps @85% of today’s 1 rep max
Clean and Jerk
Find 1 rep max
Box Brief:
The weightlifting clinic is this Thursday at 6:30pm. The 6:30pm and 7:30pm classes will be cancelled on that day.
Representing Apollo!
