10/1/16- WDZ wod 3 & 4

October 15th

UNITE FOR HER- 9am

Endless Summer Podium

Due to the weather, ALT Strength wod has been cancelled

5 min to find Max Snatch

9 min  ascending AMRAP 

3 Power Snatches 75/55# , 3 Box Jumps 24/20'(step ups permitted for 45+)

6 Power Snatches, 6 Box Jumps· 

9 Power Snatch, 9 Box Jumps·      

 etc… Increasing each round by 3 reps on each movement

5 min to find Max Snatch

2 scores- total snatch weight and total reps on AMRAP

9/30/16- Ferocity

MARK YOUR CALENDAR Christmas Bizarre- November 26th Christmas Party- December 3rd

Bekah

3 Rounds 30 Ring Rows 30 Box Jumps (24/20) 30 Burpees

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9/29/16- The Gauntlet

STRONGFIT coming to Apex, check flyers on the whiteboard

The Crew

3o minutes Jackie k row, 50 #45 thusters 30 pull ups then: Karabel 10rds 3 #135/95# pwr snatch 15 wall ball #20/14 then in remaining time: Max rds of Cindy 5pull ups 10 push ups1 5 air squats Previous top score Josh 8rds 4/-/-

9/28/16- CFT(Crossfit Total)

Harvest Rumble (In House ONLY) October 22nd Set your Teams of 3. Age of your team must be 75+ More info to come.

Coach Bus and Coach Chris
Benchmark CrossFit Apex Total Max Clean Max Jerk Max Deadlift *7 minutes at each movement Last time completed 5/23/16



ABC is back
Days- Tues/Thursday @ 7pm

& Saturday @10:30 am

Dates- Nov- 1, 3, 8, 10, 12, 15, 17, 19, 22, 25(Fri@6:30), 29

Dec- 1, 3, 6, 8, 10, 13, 15, 17
Cost - Apex Members $180
/ Non-members $220

Click here to sign up
Please use Mindbody to pay

9/27/16- Running Clock

Next Faith Rx'd September 30th Join our event on FB..click here

Coach Erica Flying High

1. Conditioning With a running clock... AMRAP 5: 750m Row Buy-In...In remaining time complete AMRAP: 9 Hang Sq Cln(95/55), 25 DU Rest 3:00 AMRAP 5: 500m Row Buy-In...In remaining time complete AMRAP: 9 Hang Sq Cln(115/75), 25 DU Rest 3:00 AMRAP 5: 250m Row Buy-In...In remaining time complete AMRAP: 9 Hang Sq Cln (135/95), 25 DU

9/26/16- GO GO Juice

Apex Strength Wod this Saturday Tour De Apex Next Saturday. Get out your bikes and dust them off for next weekend

Coach Clayton

For Time: 5 Rounds 1:1 20 TTB 10 clean and jerks 165/115 * Record each round individually* * Rest as long as the round takes or if you have a partner then You go, I go. *

Post weights and times to comments

ABC is back
Days- Tues/Thursday @ 7pm

& Saturday @10:30 am

Dates- Nov- 1, 3, 8, 10, 12, 15, 17, 19, 22, 25(Fri@6:30), 29

Dec- 1, 3, 6, 8, 10, 13, 15, 17
Cost - Apex Members $180
/ Non-members $220

Click here to sign up

Please use Mindbody to pay

9/25/16- Open Gym Work

"GOAT TRAINING 1. HSPU, HSW, PP Pick one of the following (A, B, or C), base on greatest weakness... A. Handstand Push ups OTM x 20 Odd: 5 HSPU - rings, elevated, kipping or strict Even: 200m Run or 200m Row B. Handstand Walking OTM x 20 Odd: 10M Handstand Walk Even: 200m Run or 200m Row C. Overhead Strength OTM x 20 Odd: 6 Push Press Even: 200m Run or 200m Row C2B, MU, WEIGHTED PU, HVY KBS and Below Parallel Goat 2. Pick one of the following (A, B or C), base on greatest weakness... A. C2B Pull ups OTM x 20 Odd: 6 Squat Cleans, 135/95 or max rep Pistols Even: 8 C2B B. Muscle ups OTM x 20 Odd: 6 Squat Cleans, 135/95 or max rep Pistols Even: 3-4 Muscle ups C. Upper body Pulling Strength OTM x 20 Odd: 6 Squat Cleans, 135/95 or max rep Pistols Even: 3 Weighted Strict Pull ups or 8 KBS, 88/70 RUNNING, ROWING, DOUBLE UNDER, BX JMP 3. Pick two of the following, base on greatest weakness... A. Box Jumps For time: 10 x 12 unbroken Reps - you choose the height. B. Double Unders For time: 10 x 20 unbroken reps C. Rowing For time: 3 x 500m, OT3M C. Running For time: 4 x 400m, OT3M D. Strength Deadlift 3-10-10 Overhead Endurance, OHS, RING DIP, Rope Climb, LSit, TTB 4. Pick TWO of the following, based on greatest weakness... A. Overhead Strength Endurance 5 RFT: 15 unbroken Push Press, 105/75 B. Overhead Squats 5 x 10 reps, moderate - not for time. C. Ring Dips 60 reps for time D. Rope Climbs 10 x 15' Rope Climbs for time E. L-Sits 10 RFT: 10 seconds of L-sit hold F: Toes To Bar 10 RFT: x 6 unbroken reps"