Clinton
For Time:
20 Weighted lunges (185/125)
20 Muscle-ups
200 Ft Handstand walk
20 Hang power cleans (185/125)
20 Box jumps (36/30)
20 Deficit HSPU (6″/4″)
20 Front squats (185/125)
Box Brief:
Have a great weekend everyone!
Eddy & Kristin
Warming up!
10 Rounds:
Minute 1 – 20/15 Calorie row
Minute 2 – 25 Double unders + max burpees
Minute 3 – Rest
Box Brief:
The weightlifting clinic is today! Don’t forget 6:30pm and 7:30pm classes are cancelled.
Niel
Kira & Taylor
Front Squat
Find 1 rep max
-Then-
5 Reps @85% of today’s 1 rep max
Clean and Jerk
Find 1 rep max
Box Brief:
The weightlifting clinic is this Thursday at 6:30pm. The 6:30pm and 7:30pm classes will be cancelled on that day.
Representing Apollo!
3:30 warm-up
12 Minute AMRAP:
20 C2B pull-ups
30 Wall balls (20/14)
Box Brief:
It’s never too early in the week for stretching!
Scott & Mike
Grayson
Strict Press
5 – 5 – 5 – 5 – 5
7 Rounds:
10 SDLHP (95/65)
10 Ring dips
Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm.
4:30pm crew!
For Time:
800 Meter run
30 Unbroken thrusters (95/65)
30 T2B
15 Unbroken thrusters (95/65)
15 T2B
400 Meter run
Box Brief:
The votes are in! The official Crossfit Apollo shoe has been selected. And the winner is…….
We are very excited about this shoe and how well it represents our gym and our amazing community. If you’re interested in buying this shoe and showing your Apollo pride click here for the design.
9:30am crew
“Card Game”
Hearts = Sit-ups
Diamonds = KB lunges (53/36)
Spades = KBS (53/36)
Clubs = Burpees
Jokers = 200 Meter run
Box Brief:
Today is Bring a Friend Day!
Nico & Jake
Pause Back Squat
Build to a heavy single
3 Second pause
– Then –
5 reps @85% of today’s heavy single
Squat Snatch
Build to heavy 1 rep max
Box Brief:
What’s that? You’re feeling sore? I bet a little stretching might help!
Christine
