Recovery positions!
Front Squat:
5 – 5 – 5 – 3 – 3 – 3+
40%, 50%, 60%, 70%, 80%, 90%
10 Rounds: Every two minutes
30 seconds max row for distance
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.
Jake in his natural workout state
“Christine”
3 Rounds:
400 Meter run
12 Dead lifts @ bodyweight
21 Box jumps (24/20)
Box Brief:
This Friday is our bi-monthly weightlifting clinic! Cost is $20 and it runs for about 2 hours. Also due to that the 6:30 and 7:30pm classes are cancelled on that day.
Chad
“Lynne”
5 Rounds
Max reps bench press
Max reps pull-ups
10 seconds max between bench set and pull-ups
5 minutes max rest between rounds
Box Brief:
Weightlifting clinic is this Friday at 6:30 pm. There will be no 6:30 or 7:30pm class that day. $20 to sign up. Sign up sheet will be on the board.
If you have a weighted vest you’ll want to bring it for the workout on Friday. The weight is 20lbs but no this isn’t Murph.
Box Brief:
Weightlifting clinic is next Friday at 6:30 pm. There will be no 6:30 or 7:30pm class that day. $20 to sign up. Sign up sheet will be on the board.
This week’s article is focused on the importance of intensity in your training over volume. One of the most common mistakes I see athletes make is thinking volume (extra workouts) at moderate intensity is going to yield better results than one workout a day at a high level of intensity. Whether your goal is a healthier life or going to the Crossfit games intensity is your key to success. Today’s article is A Deft Dose of Volume by James Hobart discussing this topic in more detail.
Here is another Nick Massie special that is a favorite of mine! This week’s recipe is creamy shrimp zucchini, hope you guys enjoy it as much as I do.
Magic Mike
“Kelly”
5 Rounds:
400 Meter run
30 Box jumps
30 Wall Balls
Box Brief:
Bring a Friend Day was a huge success! Thank you to everyone who brought their friends to be tortured.
Grizz
Bob and his beard
3 Rounds for max reps: Teams of 3
Minute 1 – T2B
Minute 2 – Burpees
Minute 3 – Row for calories
Minute 4 – Rest
Each athlete starts on a different station, rotating at the completion of each minute. All three athletes rest on minute four.
Box Brief:
Today is Bring a Friend Day! Enjoy a workout with your friends who want to give crossfit a try.
Just the normal reminder that there is no 6:30am class for the remainder of the week.
Joe
Justin
Back Squat:
2 – 2 – 2 – 2 – 2
All sets completed at 85% or higher
Strict Press:
2 – 2 – 2 – 2 – 2
All sets completed at 85% or higher
Box Brief:
Bring a friend is two short days away!
Just a reminder, today is our last 6:30am class of the week.
Hersh
Diana
“Jackie”
1000 Meter row
50 Thrusters
30 Pull-ups
Box Brief:
This Thursday’s workout is going to be so fun. So much so that we would love for you to bring a friend to try out a class.
If you’re trying to stay in the loop about any upcoming events or just want to post a funny fitness meme then swing over to the Apollo Members Page. And if you’re not part of the group page let us know so we can send you an invite.
Amy G & Josh B
