WOD

…

“Dunn”
19 Minute AMRAP:
3 Muscle-ups
1 Shuttle run (5 yards/10 yards/15 yards)
6 Burpee box overs (20/16″)

Box Brief:
Spots are still available for the weightlifting clinic this Saturday at 11:30am.  Sign up fast!

Rajah

Help!

“Chip on your Shoulder”
21 – 15 – 9
Front squat (185/135)
Strict HSPU

Box Brief:
On Labor Day we will only have a 9am and 10am class. We will be closed the rest of the day.

Weightlifting clinic is this Saturday at 11:30 am. Because of the holiday weekend, this class will be cancelled if we do not get enough people to RSVP.

Corey

Best gym partner

“Off the Chain”
For Time:
50 KBS (72/53)
50 KBS (53/45)
50 KBS (45/36)
50 KBS (36/25)

Box Brief:
Weightlifting clinic is this Saturday at 11:30 am. Because of the holiday weekend, this class will be cancelled if we do not get enough people to RSVP.

On Labor Day we will only have a 9am and 10am class. We will be closed the rest of the day.

Krista

Taylor & Kira

Box Brief:
Happy Sunday! We’re back for another week of the blog.  Today’s topic is about making smart food choices.  Quite a while ago we discussed in length how harmful excessive sugar can be to our health. Lowering our consumption of sugar can have dramatic effect on our day to day lives.  There are so many great articles to help educate us on the subject it’s hard to pick just one.  I hope you guys enjoy the one I chose!

Tracy

“Triple-G Chipper”
For Time:
100 Pull-ups
80 Sit-ups
60 Pistols
40 Calorie row
20 Single arm dumbbell push press (70/50)

Box Brief:
Lauren’s going away party is Friday at 6:30pm. Details can be found on the Apollo Members Page.

Shawn J

Zach

“It Ain’t My Fault”
For Time: teams of 2
10,000 Meters row + run
Both athletes work at the same time. One athlete rows while the other runs. Accumulate 10,000 Meters between both the run and row. Athletes may switch whenever they like.

Box Brief:
Today is Bring a Friend Day!

Our Apollo Combine is this Saturday at 10:30am. Because of this our 10am class will be cancelled. We invite anyone to participate and throw down. All athletes are welcome!! Attached below is what they can expect to be tested on this Saturday.

Rachel S

Sonia, Kristine & Emily

Front Squats
3 – 3 – 3 – 3 – 3
-then-
6-8 @ 90% of today’s 3 rep

12 Minute EMOM:
Minute 1 – :40 Second right arm plate carry
Minute 2 – :40 Second flutter kick
Minute 3 – :40 Second left arm plate carry

Box Brief:
Bring a Friend Day is this Thursday!

Our Apollo Combine is this Saturday at 10:30am. Because of this our 10am class will be cancelled. We invite anyone to participate and throw down. All athletes are welcome!!