WOD

Apollo representing

Box Brief:
Welcome to the Apollo Sunday blog!  I wanted to start by congratulating all of our Apollo athletes who competed at the Hopper Classic!  And a big thank you to our community for all of your support.  This week I want to discuss flexibility.  As most of you know, if you lack flexibility then you will struggle with a number of CrossFit movements.  But in order to increase your flexibility you have to put in the work and you absolutely must be consistent.  Today’s article helps simplify that process and provides some insight on being more flexible.  Enjoy your Sunday!

Parker G

For Time: 12 minute cut-off
27 – 21 – 15
Front squats (145/100)
HSPU
@15 Minutes

5 Minute AMRAP:
Muscle-ups

Box Brief:
Saturday classes are cancelled. Come join us at Crossfit Disciples to cheer on all of our Apollo athletes. Events start at 7am and end at 5pm.  Event heats are posted here.

Brando

…

15 Minute AMRAP:
Buy in – 100/75 Calorie row
2 Rope climbs
10 Burpee box jumps (24/20)
50 Double unders

Box Brief:
There are no morning classes this Saturday.  Instead, come join us at Crossfit Disciples to cheer on all of our Apollo athletes. Events start at 7am and end at 5pm.  Event heats are posted here.

…

3:30pm class

Back Squat
10 Sets of 2 reps

Strict Press
10 Sets of 2 reps

Box Brief:
Saturday morning classes have been cancelled.  Instead, come join us at Crossfit Disciples to cheer on 30 of our Apollo athletes. Events start at 7am and end at 5pm.

Amy G

Louis, Nico & Micah

20 Minute AMRAP:
200 Meter run
20 Power cleans (95/65)
20 Ring push-ups

Box Brief:
The weightlifting clinic is this Thursday at 6:30pm. The cost is $20.

Chad & Collin

5 Rounds:
15 Chest to bar pull-ups
30 Pistols

Box Brief:
Weightlifting clinic is this Thursday at 6:30pm. Classes will be cancelled to accommodate.

Pat F

Justin F

Box Brief:
It’s that time of the week again!  Welcome to the Sunday blog.  Today’s topic is about carbohydrate selection based on your needs and goals.  There are a lot of factors to consider when deciding what carbs to include in your diet.  We should consider micronutrient density, amount of fiber, timing of consumption, and so much more.  This week’s article is short but jam packed with useful information that will help you make an informed decision.  As always, I hope you enjoy the article and it sparks a healthy change in your diet.

Rope climb practice!

“Jack”
20 Minute AMRAP:
10 Push press (115/80)
10 KBS (53/36)
10 Box jumps (24/20)

Box Brief:
I hope everyone has a great weekend and don’t forget to stretch!

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.