WOD

Suito & Kristin G

Teams of 4:
Max calorie row in 5 minutes
Max push press in 5 minutes
Rest 5 mintues
5 Rounds Each:
80 Meter shuttle run

Box Brief:
Thursday is our Bi-monthly Bring a Friend Day!

Dawn

Shawn J

“CrossFit Total”
Find 1 rep max back squat
Find 1 rep max shoulder press
Find 1 rep max dead lift

Box Brief:
We kicked off the week hard with Monday’s workout.  Make sure you stretch and keep yourself mobile.

Nick, Travis & Fieldz

Box Brief:
Happy Sunday Apollo!  Football is back and everything is right in the world again.  But if you’re like me then you may struggle to meal prep during this time of year or just in general.  We talk about nutrition all the time, what is and isn’t healthy, when to eat, your macronutrients and the list goes on and on.  Being consistent with our meals is where the problem occurs for most of us.  Meal prepping is a great solution to this problem but can seem like a daunting task.  Today’s article focuses on a shift of mindset to get you prepared for the week ahead.  Have a great day!

Rope climb practice

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2

Box Brief:
It’s been a long week.  Make sure you spend some time at home or the gym to stretch and mobilize.

…

5 Rounds:
5 Minute run for max meters
90 Seconds rest

Box Brief:
There are still a few spots available for our weightlifting clinic today.  Also a reminder that the 6:30pm & 7:30pm classes are cancelled for this clinic.

Hunter

Back Squat
3 – 3 – 3 – 3 – 3

4 Rounds: Not for time
Max strict pull-ups
Max push-ups

Box Brief:
Just a reminder this Thursday we’re hosting our bi-monthly weightlifting clinic.  It starts at 6:30pm and will last about 2 hours.  The cost is $20.

Brent

Jacks & Cliff

12 Minute AMRAP:
1 Minute double unders
1 Minute barbell step-ups (45/35) (20″)
2 Minute double unders
2 Minute barbell step-ups (45/35) (20″)
3 Minute double unders
3 Minute barbell step-ups (45/35) (20″)

Box Brief:
Chad will be announcing a new Apollo Games workout every Thursday until the competition. 3 more to go!

Stephanie Merryman