Clay M.
Note: This Monday, Labor Day there will be 1 class, group class 9am.
REMINDERS OF UPCOMING EVENTS:
1. SEPTEMBER 6th (7pm) Apex Social at Greenhouse in Souderton on Reliance Rd,
2. Sept 28 SVS Throwdown with South Mountain CrossFit
3. Nov 2nd IN HOUSE COMPETITION HARVEST RUMBLE ( Hooded sweatshirt to all participants)
4. CHRISTMAS PARTY DEC 14th @ APEX.
3 comments:
Just me and the Cartwrights today, which was fun. Thanks for the help Clayton.
Had a game-plan but did Clayton's WOD suggestion instead.
Running--
1-mile medium 6:47
1-mile cruise 5:56
4x400 on the 4:00 with 100 meter walk in between each one
1:18/1:16/1:14/ 1:12
Strength--
4x5 Bear Complex
60#/80#/100#/100#
WOD from Competitors WOD site
20:00 AMRAP
8 Burpees
8 TTB (I did Toes to rings)
8 24" box jump
13 Rounds + 2 Burpees
Thanks for coming in today Lou. Hope to see more Apexers utilize open gyms going forward.
Normally I would have been there but yesterday's WOD was tough and I'm expecting tomorrow's WOD to be just as tough and maybe longer--like a 45 min cap... :-)
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