Warm up at it’s best
Bench Press
5 – 4 – 3 – 2 – 1
For Time:
30 Muscle-ups
Box Brief:
Just a reminder that tonight (Wednesday) at midnight is the deadline to sign-up for the Apollo Games at the discounted rate! Sign-up fast!
And warm ups not quite at there best…
Mel T
Back Squat
5 – 4 – 3 – 2 – 1
5 Rounds: Not for time
50 Meter farmers carry right arm
50 Meter farmers carry left arm
100 Meter sled drag
Box Brief:
No lifting clinic this week. Instead we will do it two weeks in a row starting Saturday the 10th and Thursday the 15th.
Jason S
Sean & Erica
5 Minute AMRAP:
10 SDLHP (95/65)
15 Sit-ups
Rest 5 minutes
5 Minute AMRAP:
10 Ring dips
15 KBS (53/36)
Box Brief:
Apollo Games registration will be open to Apollo Members only this Tuesday-Thursday. If you sign up before Friday it will only be $120!!! After that we will open it to the public on Friday and it will cost $150. We are only hosting 80 teams so sign up fast! There will be a sign up sheet on the whiteboard for those interested but cant find a partner.
Labor Day Schedule! Friday no 6:30pm or 7:30pm classes. Saturday runs as usual. Monday only 8:30am and 9:30am classes.
Justin
Collin
For Time:
100 Calorie row
15 Thrusters (145/100)
30 T2B
45 Box jumps (24/20)
30 T2B
15 Thrusters (145/100)
Box Brief:
Congratulation to all of our teams that competed at Femme Royal! A big shout to Kristin and Rachel for taking 1st place overall!
Rachel and Kristin take 1st!!
New Jake
Box Brief:
Good morning/afternoon/evening! This is the Sunday blog. It’s an opportunity once a week for me to get on my soapbox and discuss the things I think are important to the community. This week’s topic is volume vs. intensity. We’ve talked about this before but it’s something that’s very common with CrossFit athletes. Especially if you’re newer to this workout methodology. The fear is that if you don’t workout seven times a day you’re not going to meet the goals you’ve set in place. The reality is that volume isn’t necessary, just push hard once a day and you’ll find yourself improving. It’s simple, saves you time, and keeps your body in better working condition. Enjoy today’s article “The Tension of Volume Vs. Intensity in CrossFit.”
This is me ten seconds into any workout
7 Rounds:
1 Minute – Muscle snatch (75/55)
1 Minute – OHS (75/55)
1 Minute – Bar facing burpees
1 Minute – Rest
Box Brief:
Just a reminder to come cheer on our ladies this Saturday at Femme Royal! The location is CrossFit Max Effort and our first group starts at 10:30am.
Grizz
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….
