James
“The Chief”
5 Rounds:
3 Minute AMRAP
3 Power cleans (135/95)
6 Push-ups
9 Air squats
1 Minute rest
Box Brief:
A big congratulations to Chris Grettner on being promoted to Chief Master Sergeant. This is an amazing accomplishment and we’re all very proud.
Chris G.
Louis & Jay
Box Brief:
Welcome to the Sunday blog! It’s a place for rest, reflection and blowing your mind with knowledge. This week’s subject is intensity. It’s a very tough feeling to describe but one of the most important elements of your workout. A very common misconceptions is that volume is going to yield better results than intensity. Pushing yourself hard for a single workout is drastically more beneficial than multiple workouts at less than 100 percent effort. Today’s article “No Intensity, No Results” details what you should be doing during your workouts to see the best results.
Crossfit posted a video about one of the first affiliates to open on a hospital campus. It’s incredibly inspirational to see people in the health care community try to keep people out of the hospital through fitness.
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.
