6-7-11

Hopefully yesterday's "Run for your life" Wod you were able to do on your own. Please post your times to the comments so we can see/compare.

*Remember picking and choosing exercises that you don't like will not make you better. Work your weaknesses and you might be surprised by the outcomes.

For time:

25 walking lunges

20 pull ups

50 box jumps 20"

20 double unders

25 ring dips

20 kte

30 KBS (heavy)

30 sit ups

20 db hang sq. cleans

25 good mornings 45#

30 wall balls

3 rope climbs

*Reminder APEX Strength starts June 20th. Sign up Now while spots are still available.

APEX Strength coming this summer

Strength and technique class

Starting back up on Friday's

New additional APEX Strength classes

This will be offered in 2- 4 week packages. Each 4 week package will consist of 3 strength classes per week. We are strongly recommending that if you sign up for a 4 week package that you are able to attend at least 2 out of the 3 strength classes each week.

How much does it cost?

Each 4 week session will be $100

What are these strength classes for?

These classes are being implemented not in place of but in conjunction with our daily programmed Apex Wods. We want to continue adding strength to our lifts. In addition to daily wods we feel that athletes can see larger gains in their overall workouts and max lifts by adding more strength to some of the basic powerlifts. For example by improving a front squat your Fran time should drop because your thrusters will be more efficient. (People are also asking for more strength work so here is the opportunity)

What will I be doing in these classes?

In these APEX strength classes you will work the deadlift, front squat, back squat, bench press and jerk. We will work for our baseline max along with lifting heavy for short reps, and lifting medium for volume. Each person will have their choice of rep schemes along with some guidance from trainers. Each week will be continuous practice with these fundamental lifts along with adding band work and dynamic strength movements such as sleds and creative jumping skills and drills.

The strength and technique classes will now be concentrating on olympic lifts and skilled movements such as overhead squat, clean and jerk and snatches. We highly recommend all those able to join the 4 week APEX strength sessions do so. No matter how much practice you put towards improving your technique on your overhead squat, clean and jerk and snatch everything stems from the foundation of your squats, presses and deadlifts.

Spaces are limited for the 4 week APEX strength classes email Now to reserve a spot.

Crossfitapex@yahoo.com