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7
May

May 8th, 2015

20 Minute AMRAP: teams of 2

  • 2000 Meter Row

-then-

  • 50-Pull Ups
  • 200 Meter Run Relay

 
Announcements:

We have nine women competing this weekend at the Girls Gone RX competition this Saturday at This Is CrossFit. See link for info: Girls Gone RX

Julie and Sarah will also be competing as a team this Saturday in The Frogman Challenge. See link for info: Frogman Challenge

Come support our ladies!!!

6
May

May 7th, 2015

“Goat Day”

20 Minute EMOM:

  • Even Minutes-Goat 1
  • Odd Minutes-Goat 2

 
A goat is something that you can work on getting better at. They typically land in 1 of 3 categories…

1. Skill– The goal is to become more proficient in a single lift/movement

2. Strength– Limit reps to 3-5. Build in weight over the course of EMOM. 

3. “Suckfest”– Athlete picks a movement that he or she hates and completes an AMRAP of that movement

Announcement:

Grass Fed Beef will be at Apollo by 3ish. 


3
May

May 4th, 2015

For Time:

  • 25-Strict Press (95/65)
  • 25-Strict Press (65/45)
  • 25-Strict Press (45/35)

**Every time you break… 200 Meter run. 

  

30
Apr

May 1st, 2015

For Time: teams of 2

  • 200-Double Unders

-then-

20 Rounds:

  • 15-Box Jumps (24/20)
  • 1-Legless Rope Climb

-then-

  • 60 Calorie Row

  

Announcements:

  1. We no longer offer Yoga on Sundays. Instead, you may attend classes at Body Heat Yoga for a $10 drop in. 
  2. Grass Fed Beef orders are due by Saturday.