WOD

3:30 warm-up

12 Minute AMRAP:
20 C2B pull-ups
30 Wall balls (20/14)

Box Brief:
It’s never too early in the week for stretching!

Scott & Mike

Grayson

Strict Press
5 – 5 – 5 – 5 – 5

7 Rounds:
10 SDLHP (95/65)
10 Ring dips

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm.

4:30pm crew!

For Time:
800 Meter run
30 Unbroken thrusters (95/65)
30 T2B
15 Unbroken thrusters (95/65)
15 T2B
400 Meter run

Box Brief:
The votes are in! The official Crossfit Apollo shoe has been selected.  And the winner is…….

We are very excited about this shoe and how well it represents our gym and our amazing community.  If you’re interested in buying this shoe and showing your Apollo pride click here for the design.

9:30am crew

“Card Game”
Hearts = Sit-ups
Diamonds = KB lunges (53/36)
Spades = KBS (53/36)
Clubs = Burpees
Jokers = 200 Meter run

Box Brief:
Today is Bring a Friend Day!

Nico & Jake

Pause Back Squat
Build to a heavy single
3 Second pause
– Then –
5 reps @85% of today’s heavy single

Squat Snatch
Build to heavy 1 rep max

Box Brief:
What’s that? You’re feeling sore? I bet a little stretching might help!

Christine

Apollo crew!

3 Rounds:
3 Push jerk (185/125)
4 Front squats (185/125)
5 Power cleans (185/125)
30 Pull-ups
40 Push-ups
50 Sit-ups

Box Brief:
Don’t forget to vote for your favorite shoe!

Sam & Courtney

Erica

13 Minute AMRAP:
10/8 Calorie row
10 Burpee box jump overs (24/20)

Box Brief:
Go to this link and vote for your favorite Apollo shoe! We will announce the winner this Friday.

Brad

New Jake & Allie M

Box Brief:
Welcome back!  I’m posting this a few hours later than normal because of my inability to stay awake.  Which conveniently, is the perfect segue for today’s topic.  This week we’re going to talk about recovery, the very thing my body decided I needed.  We’ve all been told how important sleep is but I don’t think it’s talked about enough.  There is no amount of supplementation, nutrition, yoga, stretching, ROMWOD (which is yoga), ice baths or muscle contracting machines that are going to benefit you more than sleep. Everyone has elements in there life that prevent them from getting eight or more hours of sleep (parents especially).  But the reality is that if you want to recovery optimally then sleep needs to become a priority in your life.  And of course every night won’t be perfect, just try to be consistent with your sleep and the results will speak for themselves.   Today’s post “How To Optimize Recovery” has a plethora of information on this subject.

Here are some fun moments from this year’s Crossfit Games.