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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.
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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.
TBT to yesterday’s 3:30pm class
For Time:
400 Meter run, 50 Sit-ups, 40 Skull squats, 30 Push-ups
400 Meter run, 40 Sit-ups, 30 Skull squats, 20 Push-ups
400 Meter run, 30 Sit-ups, 20 Skull squats, 10 Push-ups
Preston & Courtney
Deadlift
3 – 3 – 3 @80-85%
2 – 2 – 2 @85-90%
1 – 1 – 1 @90-95%
4 Rounds:
30 Seconds handstand hold facing wall
30 Seconds rest
30 Seconds max strict T2B
30 Seconds rest
Box Brief:
Thursday is Bring a Friend Day!
