WOD

Scott & Chris G.

5 Minute AMRAP:
21 Calorie row
21 Deadlifts (95/65)
5 Minute rest

5 Minute AMRAP:
15 Calorie row
15 Front squats (95/65)
5 Minute rest

5 Minute AMRAP:
9 Calorie row
9 Thrusters (95/65)

Box Brief:
Elizabeth just had her baby girl!! Evelyn is gorgeous!

Elizabeth & Evelyn

5:30pm ladies

Box Brief:
Welcome to the Sunday blog!  I hope everyone is having a great weekend.  Usually I like to present you all with informative articles and videos.  But sometimes it’s fun to showcase a “feel good” story .  There are many benefits to performing CrossFit.  Most of these benefits are obvious but there are countless others that will go unnoticed.  And with some luck, I hope you never need.  Today’s story is about an individual whose life was changed forever due to a polymicrobial brain infection.  Thanks to his great physical condition he was able to survive this near-death experience.  I hope you enjoy “CrossFit Lifeguard: Stephen Walker” written by Andréa Maria Cecil.

They start so young

For Time:
10 Squat cleans (135/95)
100 Double unders
8 Squat cleans (135/95)
80 Double unders
6 Squat cleans (135/95)
60 Double unders
4 Squat cleans (135/95)
40 Double unders
2 Squat cleans (135/95)
20 Double unders

Box Brief:
Thanks for bringing all your friends, it was a ton of fun!

LaFancy at his best

TBT Josh slamming weights during the open.

16 Minute AMRAP:
200 Meter run
15 Push-ups
30 Meter bear crawl

Box Brief:
Here is a fun video showing how diverse the benefits from CrossFit can be.

Suito & Kristin G

Teams of 4:
Max calorie row in 5 minutes
Max push press in 5 minutes
Rest 5 mintues
5 Rounds Each:
80 Meter shuttle run

Box Brief:
Thursday is our Bi-monthly Bring a Friend Day!

Dawn

Shawn J

“CrossFit Total”
Find 1 rep max back squat
Find 1 rep max shoulder press
Find 1 rep max dead lift

Box Brief:
We kicked off the week hard with Monday’s workout.  Make sure you stretch and keep yourself mobile.

Nick, Travis & Fieldz

Box Brief:
Happy Sunday Apollo!  Football is back and everything is right in the world again.  But if you’re like me then you may struggle to meal prep during this time of year or just in general.  We talk about nutrition all the time, what is and isn’t healthy, when to eat, your macronutrients and the list goes on and on.  Being consistent with our meals is where the problem occurs for most of us.  Meal prepping is a great solution to this problem but can seem like a daunting task.  Today’s article focuses on a shift of mindset to get you prepared for the week ahead.  Have a great day!