WOD

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!

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.