1/26/15- Creepy Crawlers

WEATHER ANNOUNCEMENT:
MONDAY
Souderton Lax class at 4pm cancelled
There will be 1 Group Class tonight at 5pm. (Juniors are welcome to join the 5pm group class)
Junior Class at 5pm cancelled
Group class at 6pm cancelled
TUESDAY
6am Group class cancelled
9am Group class cancelled
Eventing classes TBD


COME ON A-NATION, We need your votes Vote for CrossFit Apex on the 2015 The Happening List for Montco. Cast your Vote here.

Devan Y at the Spellman Classic- 1st place

WU- Snatch (approx 20 min)

A. Power Snatch + Snatch Balance at 50%, 55%, 65%, 70% (4 sets work up in weight)

B. Squat Snatch at 75%, 80%, 85%, 90%, 95%, 85%, 80%, 75%, 70% (9 sets)

3 RFT 1 rd 0f : 5 wall climbs, 10 KBS 53/35, 15 Air Sqts
1 rd of: 5 dips, 10 OH plate lunges, 15 bj's 20 ¨

Post weights and rounds to comments

In house Partner Comp this weekend. 

Deadline for signups Thursday at midnight. 

3 skilled event. 

1. 8 min for both partners to find 1RM OHS(1bar per team). 

2. 90 seconds to accumulate max burpees (5 burpees minimum per athlete)

3. 2 minutes to accumulate max cals on rower(5 cal minimum per athlete)

The comp will incorporate 3 metcons. The metcons will be tailored to each team based on skilled events abilities and placement. The metcons will be worth 2x's the amount of the skilled events

CrossFit Open registration now OPEN!
This Year their will be. Scaled versions of the Open workouts as well as a new Teenage Division for athletes 14-17 years old.
The Open
Feb. 26-March 30, 2015
15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30
Register: click here

JOIN THE APEX TEAM WHEN SIGNING UP