9/12/16- Big Headache

Bring a Friend

3 RFT 400m run 21 Sit ups 15 c2b pull ups 9 jerks 115/75

Post weights and time to comments

OPEN GYM New Schedule for Open Gym Starts Monday Monday 5am - 6am, 7pm - 8:30pm Tuesday 5am - 6am, 3:30pm - 5pm Wednesday 3:30pm - 5pm, 7pm - 8:30pm Thursday 5am - 6am, Friday 3:30 - 5pm, Saturday 7:30am - 9am Sunday 11am - 12:30pm (starts Sept 10th) Reminders for Open Gym: Open gym is a class that is encouraged for all of our members at Apex. This class is not just for those that train for competitions or those that may be more competitive than others. We welcome ALL. Open Gym is a time to work on supplemental work and weaknesses. Keep in mind that VOLUME does not result in better fitness rather INTENSITY is what creates results. More does not mean better, better is better. Use this time to push yourself in ways you may not in group classes. For some of you that means going up weight on movements that intimidate you. For others, it's decreasing the weights on the barbell so you can be faster and more intense. Maybe it's the double under or kip that you just need more time practicing that skill, this is the time. Open gym will now have weekly posted supplemental work for Gymnastics Skills along with Strength Work. This work will be posted Sunday on the Apex Blog page. Pre-Requisites to participate in Apex Open Gym -Must be Ok'd by an Apex Trainer before attending -Show competence in CrossFit movements and know safe and appropriate scaling/weights by training consistently at Apex (usually ~3 months) -Must have an active membership at Apex Rules for OG -Must attend Apex group classes weekly. There are no "OG" memberships. (OG is meant to supplement Apex Group classes) -Members please sign in for OG using Mind Body same as you do for group classes. -Record your name on the white board followed by your results for that days work. -OG ends when group classes start *times listed above