Wednesday, November 14, 2018

11/15/18- Pyramid

Headed Back into SchoolHouse this weekend for some more moving, cleaning, and organizing. Please help us by signing up for what you can help with on our November move dates. Please sign up on the Google sheet - ...click here
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Pyramid of Reps 1 ,2,3,4,5,6,7,6,5,4,3,2,1 For time of: Deadlift Hang Power Clean Jerk Barbell Men 155 Women 105 Ex. 1,1,1,2,2,2,3,3,3,4,4,4.....7,7,7...1,1,1

TODO LIST Saturday: -remove small rig @ Forman Rd -paint blue walls with gray on the outside of bathroom walls @ Forman Rd - paint inside bathroom walls neutral color @ Forman Rd - paint over the blue line on the Fit side and to the floor@Forman rd -paint warehouse wall up to wires @schoolhouse -paint door frames gunmetal gray @ schoolhouse -paint Emlen Way room @ schoolhouse -build the rig in Garage room @ schoolhouse -finish building rig in Emlen Way Rm @ Schoolhouse For those able to help paint if you have a roller and or extension poles and prefer to use them you are welcome to bring them along.

Tuesday, November 13, 2018

11/14/18- Double Header

Headed Back into SchoolHouse this weekend for some more moving, cleaning, and organizing. Please help us by signing up for what you can help with on our November move dates. Please sign up on the Google sheet - ...click here
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3 Rounds for time of: 10 TTB 10 Front Squats 135/95 * 5 Min Cap Rest 3 Minutes 8 Minute Ladder 2 TTB, 2 Front Squats 95/65, 4,4,6,6,8,8

Monday, November 12, 2018

11/13/18- Home Fries

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For time: 30 HR Pushups 30 KBS 30 Box Jumps 30 Jumping Pull ups 30 Wall Balls 30 Cal AAB 100' DB Front Rack Walking Lunge (Hvy)

Sunday, November 11, 2018

11/12/17- 3 Person Weave

Headed Back into SchoolHouse this weekend for some more moving, cleaning, and organizing. Please help us by signing up for what you can help with on our November move dates. Please sign up on the Google sheet -..click here
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3 Person Weave 20 Minutes Max Calories on Rower (Wall ball Wall) Your Choice 5 Snatch / 10 Cleans or 20 Deadlifts 135/95 or Scaled 95/65 (Middle of the Gym) Max Cals on the AAB (Fit Wall)

Friday, November 9, 2018

11/10/18- Bring A Friend

Updates: We will use this page to dialogue and keep everyone in the loop. Please stay tuned to FB cf apex friends for updates and other opportunities to help. Thank you, EVERYONE, for your helping hands! We are SO excited for you and your new BOX!
CLICK HERE
Image result for canines with cancer Canines with Cancer 15 minute AMRAP Bear Crawl 40' OUT 20 Double Unders or 40 SJR 15 Alt DB snatch *players choice 10 Air Squat Bear Crawl 40' back to rig 5 Jumpng pull ups. *highest bar you can get chin over **You go, I go always start at Rig

Thursday, November 8, 2018

11/9/18- OHS

Updates: We will use this page to dialogue and keep everyone in the loop. Please stay tuned to FB cf apex friends for updates and other opportunities to help. Thank you, EVERYONE, for your helping hands! We are SO excited for you and your new BOX!
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For time: 800m Run 30 OHS 40% of Heavy 600m run 20 OHS 55% of Heavy 400m run 10 OHS 70% of Heavy Vault 8/29/2012

Wednesday, November 7, 2018

11/8/18- Weighing me Down

Updates: We will use this page to dialogue and keep everyone in the loop. Please stay tuned to FB cf apex friends for updates and other opportunities to help. Thank you, EVERYONE, for your helping hands! We are SO excited for you and your new BOX!
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Reps of 2,4,6,8,10,8,6,4,2 for time of: Power Clean 205/135 Thruster 95/65 Vault 8/31/2012