Brian
Overhead Squats:
2 – 2 – 2 – 2 – 2
For Time:
21 Calorie row
15 Snatches (115/80)
9 Bar facing burpees
15 Thrusters (115/80)
21 Calorie row
Box Brief:
Thanks to everyone who brought their friends for us to torture!
The No Sugar Challenge starts this Sunday, May 1st. The details have been posted on the Apollo Members Page. If you’re not yet a member of the page let one of the coaches know so we can invite you.
Someone is happy…
Brady
“Tug of War”
4 Rounds: Two teams
Station 1 – 400 Meter run w/wall ball
Station 2 – Max row for calories
*Stations switch when all members have returned from the run
Box Brief:
Today is Bring a Friend day!
If you’re reading this but haven’t stretched today then do yourself a favor and hit those areas that are sore. Your body will thank you in the morning!
Warm up fun!
11:30 crew
30 Minute EMOM:
Minute 1 – 5 Push Press + 8 Front Rack Lunges (135/95)
Minute 2 – 8 Burpee Box Jumps (24/20)
Minute 3 – 20 Double Unders + 3 Muscle-ups
Box Brief:
Need details about the upcoming No Sugar Challenge starting May 1st? Hop on over to the Apollo Member’s Page for all the details.
Some of you may have missed the article that helped inspire us to start this no sugar challenge. So in the spirit of this upcoming event here is The Sugary Albatross by Brittney Saline. She details the dangers of sugar from a health and performance standpoint.
Crossfit teens
New Jake and Chris G going head to head
Dead lift:
3 – 3 – 3 – 3 – 3
4 Rounds:
Minute 1 – 30 Second AMRAP Dead lifts (225/155)
Minute 2 – 60 Second AMRAP Sit-ups w/PVC
Minute 3 – Rest
Box Brief:
Have a friend that wants to try Crossfit? Bring them on Thursday for the bi-monthly Bring a Friend day!
Our No Sugar Challenge kicks off next Monday on May 1st. The rules have been posted on the Apollo Members Page.
Chris M
For Time:
50 – 40 – 30 – 20 – 10
Wall balls (20/14)
KBS (53/36)
Box Brief:
Bring a friend day is this Thursday!
Starting Monday we will have a sheet next to the office door for members to write down any purchases including progenex, t-shirts or ice age meals.
Saturday Apollo running
Box Brief:
I wanted to go old school with this weeks article. In 2002 the founder of Crossfit Greg Glassman posted an article defining what it means to be “fit.” This is one of my absolute favorite pieces of writing. Before I started my Crossfit journey many years ago I stumbled across this post on the googleverse. Mr. Glassman managed to answer questions I had never thought to ask and made me passionate about something I had never tried. Fast forward to present day and this article stands the test of time with it’s information and what it stands for. So sit back, grab your favorite beverage (coffee), and enjoy What is Fitness? by Greg Glassman.
Do you struggle with meal prepping? These videos have some great meal ideas and help make prepping a little easier. Hope you all enjoy!
Box jump fun
“Sisson”
20 Minute AMRAP: With a 20-lb vest
1 Rope climb
5 Burpees
200 Meter run
Box Brief:
We are doing a diet challenge starting May 1st. The challenge will be to cut out all sugar and add 3 servings a day of specified vegetables. This will be a 30 day challenge. More details to come soon.
The weightlifting clinic is today (or tomorrow depending on when you view this). It’s not to late to sign up, we still have a few slots open. The cost is $20 and it starts at 6:30pm.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
Collin
15 Rounds: Every two minutes
1 Dead lift
1 Power clean
1 Full clean
1 Clean and jerk
Box Brief:
Here is my weekly reminder that there is no 6:30am class tomorrow. See you at the gym!
The weightlifting clinic is a few short days away! Make sure you sign up at the white board if you’re interested. The cost is $20 and the 6:30 and 7:30pm classes are cancelled on Friday.
The struggle…..
