WOD

New Jake

For Time:
50 Calorie row
50 Shoulder to overhead (115/85)
35 Calorie row
35 Shoulder to overhead (115/85)
20 Calorie row
20 Shoulder to overhead (115/85)

Box Brief:
This is just a reminder that the weightlifting clinic this Saturday has been cancelled.

Trey

…

Back Squat
1 – 1 – 1 – 1 – 1
Then
5 @ 85%

10 Minute AMRAP:
5 Strict pull-ups
10 Push-ups
15 Air squats

Box Brief:
Our weightlifting clinic is cancelled this Saturday. We hope to reschedule for next Thursday. We will let everyone know ASAP! 

Pat F

Rachel

For Time:
@0:00
90 Seconds max effort muscle-ups
90 Seconds rest
60 Seconds max effort muscle-ups
60 Seconds rest
30 Seconds max efforts muscle-ups
@10:00
5 Rounds:
30 Double unders
15 Power snatches (75/55)
@20:00
18-15-12
Power cleans (135/95)
HSPU

Box Brief:
The weightlifting clinic is right around the corner and the sign-up sheet is filling up fast!  Class starts on Saturday at 11:30am and last around 2 hours.

Rogge

Collin

Dead Lift
4 Rounds: not for time
5 @80-85%
3 @85-90%
1 @90-95%

3 Rounds: not for time
20 Second L-sit
20 Flutter kicks (4 count)
20 Sit-ups w/PVC

Box Brief:
Sore from Monday’s workout? I bet some stretching might help!

The sign-up sheet is up for the weightlifting clinic!  The class will start Saturday at 11:30am and will last around 2 hours.  Cost is $20.

Talon

TeamFit Competition

20 Minute AMRAP:
150 Meter run
20 Wall balls (20/14)
1 Rope climb
150 Meter run
20 HRPU
1 Rope climb

Box Brief:
The weightlifting clinic is this Saturday at 11:30am. The cost is $20 and it normally last about two hours. Sign up sheet is at the whiteboard!

5:15am crew

Apollo at Barbell Brodown

Box Brief:
We’re back to our normally scheduled Sunday blog!  I want to first congratulate all of our Apollo athletes who competed at this weekend’s Barbell Brodown.  A special shout out to Eddy, Suito and that other guy ( I forget his name) for finishing third overall against forty eight teams.  Whether you crushed it at the gym this week or competed against some bros you’ve all earned some much needed rest.  Which is this weeks topic! (Not a very good segue I know…)  Rest is something that is often overlooked.  You can dial in your nutrition and be very consistent at the gym but still find yourself dragging during workouts if you don’t allow your body to rest.  Today’s article titled “No rest for the Foolish” will discuss this and much more, as always I hope you enjoy.

Find yourself eating the same dinner night after night?  Why not try something different and healthy from my favorite chef Nick Massie.  This week’s recipe is Thai Turkey Meatballs, taste tested and approved but I’ll be happy to try your’s when you make them.

4:30pm crew

4 Rounds:
20 Ring push-ups
20 T2B
20 Meter walking lunge (53’s/36’s)

Box Brief:
We have many athletes competing in The Vegas Barbell Brodown this Saturday.  The event starts at 9am and is being held at This IS Crossfit.  Come out and show your support!

Tyler

11:30am crew

20 Minute AMRAP: teams of 3
10 Box jumps (24/20)
3 Shuttle runs
5 Burpees
3 Shuttle runs

Box Brief:
Congrats to Jake Burkett for being June’s Member of the Month at Apollo! Scroll down to learn more about Jake.

Jake Burkett

Jake you have finally made it to the big time! You’re Apollo’s Member of the Month!!! Now that you have accomplished one of your life long dreams, what’s next?
Ideally I’d like to win the lottery or somehow become independently wealthy so I can focus my attention on ASC events and help build the Apollo community! Eventually I think we could replace the Crossfit Games with the Apollo Games! Yeah… I could be the director! ”thejakeburkett” has a nice ring to it 😉

Many already know but you’re one of the co-founders of the Apollo Social Club (ASC). What inspired you to start organizing all of these great events?
I went through some personal challenges a couple years and had a void in my life as a result. I joined Apollo about a year later and immediately felt Apollo and crossfit starting to fill that void.  If I wasn’t at work or at home with my daughter I was at Apollo or socializing with Apollo members.  I really enjoy being active and spending time with likeminded people and figured this is a great group of people to spend time with.  Originally ASC was going to be a men’s club but we (New Jake and I) did not want to exclude anyone! Looking back that was absolutely the right decision!  All of the events we’ve planned are all things most people want to do…they just needed a handsome, charismatic person with an awesome personality to get the ball rolling 😉

Rumor is you’re retiring from the Air Force this year. First we’d like to say thank you for your service and congrats on such a huge accomplishment. Any plans after retirement?
If it’s true it’s not a rumor right 😉 I am retiring this December after 23 years and 23 days, December 9^th to be exact and you all are invited.  While I am looking at a couple of different second careers I am leaning heavily towards becoming a teacher.  Teaching would allow me to continue to mentor and teach young folk and afford me maximum time with my daughter.  As an additional bonus I could make the 2pm brodown WODs a regular occurrence during the summer months.

If you could be any super hero, who would it be? What would you do with this new power?
Captain America! I like that he has super powers but his powers are not so advanced that life would be boring.  If I was Captain America I’d be able to get to know Scarlet Johansen on a personal level and probably end up marrying, her at her request!  The first thing I would do with my super powers is take the top scores on all the white boards in Apollo followed closely by saving the world from Hydra.

If you could go on stage and throw down a line or two with an artist from any era, who would it be?
Vanilla Ice singing Ice Ice Baby! I don’t want to date myself but I remember when Ice Ice Baby was at the top of the charts and have attended one of his concerts!  Still to this day, Ice Ice Baby is probably the only song I know all the lyrics to.  Have you seen the movie Cool as Ice?  “Drop that zero and get with the hero!” Highly recommend it!