WOD

Cameron

Push Press
5 – 5 – 5 – 5 – 5

For Time:
50 Meter shuttle run
100 Meter shuttle run
150 Meter shuttle run

Box Brief:
As always, thanks to everyone who brought a friend on Thursday!

Nico

Gil, Rob & Taylor

20 Minute AMRAP: Teams of 2
10 Calorie row
15 KBS (72/53)
20 Sit-ups
Partner completes full round, then switch

Box Brief:
We have multiple athletes competing in the Nevada Police and Fire Games this weekend.  It’s taking place at SinCity Crossfit, events start at 8am.  Come cheer on our Apollo athletes!

Post workout stretching

Back Squat
1 – 1 – 1 – 1 – 1
-then-
1 set of 5 @85% of 1 rep max

For Time:
30 Power cleans (135/95)
30 Front squats (135/95)
30 Shoulder to overhead (135/95)

Box Brief:
I’ve have just one word for you. Stretch!

Fieldz

Diana

“GI Jane”
For Time:
100 Burpee pull-ups

Box Brief:
Have a friend you’re trying to motivate to workout?  Bring them this Thursday to Bring a Friend Day.

Steve L.

Micah, Nico & Louis

12 Minute Clock:
1 Minute AMRAP – Double unders
1 Minute AMRAP – Wall balls (20/14)
2 Minute AMRAP – Double unders
2 Minute AMRAP – Wall balls (20/14)
3 Minute AMRAP – Double unders
3 Minute AMRAP – Wall balls (20/14)

Box Brief:
This Thursday is Bring a Friend Day.

Brandi

9:30am crew

Box Brief:
The Sunday blog is up!  This week we’re talking about what it means to be “mentally tough.”  This doesn’t just apply to that terrible workout you did last week. Mental toughness pertains to all the difficult things you deal with in life.  Building a strong mental foundation will get you through tough moments, inside and outside of the gym.  The question now becomes, how do I become mentally tougher?  As today’s article will soon tell you, it starts by deciding what you’re are going to do.  Whether that’s deciding to go to the Crossfit games, or just be the best parent and spouse that you can be.  Once you truly commit to these decisions, nothing can stop you.  This Sunday’s article is very simply titled “Mental Toughness” written by Sage Burgener.  Enjoy!

If you missed the Crossfit Games events from Wednesday they are all posted here.  Below are one of the highlights from the sprint event.

Yesenia

4 Rounds:
45 Second AMRAP:
Deadlifts @ 1 ½ body weight
45 Second rest
45 Second AMRAP:
Weighted step ups w/ KB (72/53)
1:45 Rest

@20:00
5 Minute AMRAP:
PVC sit-ups

Box Brief:
This Saturday is the water balloon workout, bring a towel and stay away from white clothes!

Amy

Elizabeth G.

3 Rounds:
500 Meter row
50 Double unders
25 T2B

Box Brief:
Ever wonder what the benefits of stretching are? Here is a short article on the top ten benefits you receive from all that stretching you do.

Also a reminder that the weightlifting seminar is today.  The 6:30 and 7:30pm classes are cancelled.

Chris Gifford