WOD

David K.

For Time: Teams of 3
100 Calorie row, 100 C2B pull-ups
100 Calorie row, 80 Bar facing burpees
100 Calorie row, 60 Squat cleans (135/95)
100 Calorie row, 40 Push press (135/95)
100 Calorie row, 20 Bar muscle-ups

Box Brief:
Nutrition Seminar! If you want to sign up for the online group, send Courtney an email at [email protected].The cost is $150 for two months worth of personalized nutrition counseling.  You will be assigned a nutritionist to set up your macro “prescription.” Your coach will follow you throughout the 2 months and check in weekly to adjust the numbers. You will also be added to a Facebook group with everyone doing the coaching so there’s a sense of community.   The official start date is Monday the 4th, however if you want a different start date that can be arranged. Anyone can sign up for the nutrition coaching, you did not have to attend the seminar. 

Brent

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Box Brief:
Welcome to our weekly blog!  Each week I surf through hundreds of Crossfit Journal articles hoping to find something that resonates with the community.  There are so many hidden gems in the thousands of articles posted and I want to find them all.  Lucky for all of us the fine people at Crossfit Journal have put together a list of some of the best.  It’s titled “The Glassman Chipper,” this is less of an article and more of a gateway to knowledge.  You’ll find a plethora of things to read, some of my personal favorites include “Interview: Coach Greg Glassman,” and “What Is CrossFit?” Hope you guys enjoy but try not to get lost in all that awesome.

I’ve found another great recipe!  We have it as a Ice Age meal in our freezer.  But if you want to make it yourself here is the recipe for Super Radical Tri-tip.

Kristin

12 Minute EMOM:
First pull + 1 Power clean @80% of 1 rep max

“Tabata”
Ring dips
Strict pull-ups

Box Brief:
The nutrition seminar is this Saturday at 9am!  Our normally scheduled Saturday classes have been cancelled due to this.  Don’t forget a chair!

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Paige, Kristen, Daleanna & Tyler

21 Minute AMRAP: Teams of 3
Partner A – 500 Meter row
Partner B & C – AMRAP:
50 Wall balls (20/14)
50 Sit-ups w/ball

Box Brief:
Today is Bring a Friend Day!

Are you feeling sore from this week’s workouts?  I bet some stretching would help!

Aric

3:30pm crew

15 Minute AMRAP:
15 Thrusters (155/105)
25 Box jump overs (24/20)
35 T2B
50 Bar facing burpees
100 Double unders

Box Brief:
Bring a Friend Day is this Thursday!

The nutrition seminar is this Saturday starting at 9am.  It’s free for all members just remember to bring a chair!

Cliff

Hunter

Bench Press
3 – 3 – 3 – 3 – 3 – 3 – 3

Bent Over Rows
10 – 10 – 10

4 Rounds:
25/20 Calorie row

Box Brief:
The nutrition seminar is this Saturday at 9am.  Bring a chair if you don’t want to sit on the ground.  Normal classes have been cancelled on Saturday.

Grayson

Jacks

3 Rounds:
50 Air squats
7 Muscle-ups
10 Hang power snatches (115/80)

Box Brief:
The nutrition seminar is this Saturday starting at 9am.  It’s free for all members just remember to bring a chair!

Christina

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Box Brief:
Welcome back to the Sunday blog!  There are some weeks where I struggle to find a good topic to write about.  And then there are days like today when I’m inspired by the very first thing I read.  Inspiration, that is the topic of this weeks blog.  Today’s article writes about a Crossfit coach who wanted to change the lives of his senior community.  So he puts together a longevity class specifically designed for the fifty-eight plus age group.  What follows is the very definition of inspiration.  This story honestly invokes a lot of emotions from me (teary-eyes and everything).  It reminded me how lucky I am to be part of this amazing Apollo community.  And it also makes me happy to see so many people striving to be healthy, not only for themselves but for their loved ones.  This week’s article is titled Live to 100, Die on You Feet, here’s hoping.