WOD

9:30am class having some fun!

15 Minute AMRAP:
5 Muscle-ups
10 Power cleans (135/95)
25 Wall balls (20/14)

Box Brief:
This Saturday night starting at 7pm we are having our Halloween Party at Jake’s house. Details are on the Members page. It is a BYOB and a pot luck.

Halloween is next Monday so we will have a limited schedule. All morning classes will run normally but our last class will be 3:30pm.

Emmy

TBT Maltz Challenge 2015

20 Minute AMRAP: Teams of 2
10 Push-ups
20 Lunges
10 Pulls on rower
Partner A will complete one full round and then switch with partner B

Box Brief:
Today is Bring a Friend Day!

Hugh making a sweat angel

Mel T

For Time:
1000 Meter row
3 Rounds:
15 Bar over burpees
10 Squat snatches (115/80)

Box Brief:
This Thursday is Bring a Friend Day!

Angela

Scott & Mike

5 Minute AMRAP:
BUY IN – 150 Double unders
12 Thrusters (95/65)
12 C2B  pull-ups

Rest 5 minutes

5 Minute AMRAP:
BUY IN – 100 Double unders
9 Thrusters (115/80)
12 T2B

Rest 5 minutes

5 Minute AMRAP:
BUY IN – 50 Double unders
6 Thrusters (135/95)
12 Pull-ups

Box Brief:
This Saturday is full of fun stuff! We have the blood drive from 9am-1pm. Classes will be cancelled. Our goal is 30 donations!!!!!

Also this Saturday night starting at 7pm we are having our Halloween Party at Jakes house. Details are on the Members page.

Alex M

Eddy

Box Brief:
Welcome and hello! This is the Sunday blog.  My opportunity to dispense information to the awesome people of Apollo.  This week’s topic involves that infamous RX symbol we see on the whiteboard.  For those of you who may be newer, the RX symbol refers to doing a workout “prescribed.”  It’s very easy to think doing a workout “prescribed” is going to yield better results than if we don’t.  That is not the case.  Instead, it’s intensity during our workout that helps us achieve the improvements we desire.  This is a very important distinction.  Today’s article will help clarify those differences so we can get our best workout each day.

Diana & Chad

“Glen”
30 Clean and jerks (135/95)
1 Mile run
10 Rope climbs
1 Mile run
100 Burpees

Box Brief:
This has been a tough week.  Make sure to mobilize when you have time.