WOD

Chad C

Box Brief:
Happy Sunday! I hope you’re all having a good weekend.  I’m really excited for today’s blog post.  No articles, just a really heartwarming video.  I hope you guys enjoy it as much as I did.

Evan

“Jib-Jab”
4 Rounds:
21 Front squats (115/80)
15 Push press (115/80)
9 Bar facing burpees

Box Brief:
Happy Friday! Enjoy your weekend and don’t forget about our weightlifting clinic this Saturday at 11:30am.  There is only one spot left!

Matt B

Patty & Kristine

“Minute to Win It”
4 Rounds: teams of 4
1 Minute row for calories
1 Minute KBS (53/36)
1 Minute sit-ups
1 Minute Strict pull-ups
1 Minute Rest

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Spots are limited, so sign up fast! Price is $20 cash (paid to Ricky). Sign up sheet is on the front desk.

Chelsee

Kelly & Rod

Back Squat
Find 1 rep max
-then-
1 x 5 @ 85% of today’s 1 rep max

Box Brief:
Since Apollo opened back in 2011, we have been competitive at local and regional competitions. This past year we missed qualifying a team for regional’s by just 3 points.  While we understand it’s not the goal for 99% of us to compete in the sport of fitness, there are many who wish to take their fitness to that next level. We all take pride in our competitors and how they stack up against the best in the world. For this purpose we have revamped our competitor program and qualification process.

On August 26th, we will hold our first Apollo Combine. This will consist of 11 different tests (go to members page) counted and recorded by one of our judges. After the combine is complete our coaches will select a group of dedicated athletes to work with through the 2018 season. Keep in mind this is a try out. There are no predetermined standards to automatically qualify you for the class.

We invite anyone interested in being a part of next year’s regional team or individual competition. Everyone is welcome to come watch as our athletes throw down and give it their all. See you there!

Result of messing with Kelly

8:30am class

“Power Play”
7 Minute Ladder:
1 Power clean (155/105)
30 Double unders
2 Power cleans
30 Double unders
3 Power cleans
30 Double unders
keep adding 1 power clean per round

3 Rounds: not for time
60’ Handstand walk
5 Strict muscle-ups
30 Second L-sit legs straight

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Spots are limited, so sign up fast! Price is $20 cash (paid to Ricky). Sign up sheet is on the front desk.

Ray

Kenny

“WALL-E”
21 Minute AMRAP:
3 Wall walks
9 Toe to bar
15 Wall balls (20/14)

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Spots are limited, so sign up fast! Price is $20 cash (paid to Ricky). Sign up sheet is on the front desk.

Great job yesterday to both Justin and Vince at The Police and Fire Games. Justin finished in 3rd overall against a stacked group of men. Way to make your Apollo Fam proud guys!

Lexi

Box Brief:
Hello and welcome to the Sunday blog!  I often have conversations with athletes about how often we find ourselves in a seated position.  The majority of people sit for their entire work day.  This can take it’s toll on your body physically.  Our jobs may require us to sit for a great deal of time, but there are MANY things we can do to create better, healthier habits at the work place.  Today’s article will give you some recommendations that will do a world of good.

Lauren & Conchita

“Jackie”
For Time:
1000 Meter row
50 Thrusters (45/35)
30 Pull-ups

Box Brief:
Happy Friday!

Elyse