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
…
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.
…
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
