12/1/16- Even Flow

Mark your Calander Upcoming Bring a Friends December 10th Manna on Main Street December 31st Wodapalooza Support for Keith Bussom 5th place in 40-44 Masters Division

For Time: 25-20-15-10-5 Calorie Row Wallball Shots (20/14) C2B Pull Ups

11/30/16- Johnny 5

Mark your Calander Upcoming Bring a Friends December 10th Manna on Main Street December 31st Wodapalooza Support for Keith Bussom 5th place in 40-44 Masters Division

AMRAP: 5 minutes 6 C&J (135/95) 1 BMU Rest 5 minutes AMRAP: 5 Minutes 4 C&J's (165/115) 2 BMU's Rest 5 minutes AMRAP: 5 minutes 2 C&J's (205/140) 3 BMU

11/29/16- Albany Hooper

Apex Best

For time 1k row then: 5rounds of: 21 SDHP 95/65 15 burpees 9 thrusters 95/65 25min cap Last Dates completed 2/2/16 8/13/16 11/27/16

11/28/- Statue of Liberty

Christmas Party this Saturday- don't forget to purchase your Pollyanna gift!

For Time: 12-9-6-3 Right single arm DB Squat Snatch (55/35) Left single arm DB Squat Snatch (55/35) HSPU

Post weights and time to comments

11/27/16 Open Gym

GYMNASTY 1. Handstand Exercises Choose from the 15 Exercises * Packet at Apex 2 Pull up Bar Work Exercises Choose from the 10 Exercises *Packet at Apex 3. Ring Work Choose from the 8 exercises *Packet at Apex 4. Parallete Work Choose from 17 Exercises *Packet at Apex Supplement with Day 1, 2, 3 or 4 Core Work 3 rounds Alternating V ups (15 each leg) Side Plank reach throughs (15 each side) Superman Arch Hold (1 long second) 30seconds 3 rounds Hollow rock 30 reps Russian twists *may add medball 25 touches each side"

STRENGTH 1. Work up to a max set of 1-5 reps completing a Back or Front Squat squat 3 sets of 6-12 reps (Step ups on a box, Reverse Lunges, Backward Sled pull) 2. Work up to a max set of 1-5 reps completeing a deadlift (sumo, conventional) 3 sets of 8-12 reps (Romainian Deadlift, Good Morning, Forward Sled Drag) 3. Work up to a max set of 1-5 reps on the Overhead Press (dumbbells, barbell or Axel bar) 2 sets reaching failure at 15-20 reps. 3 minute rest between sets. (Floor press, push up variations, tricep variations*dips, skull crushers, band press downs) 4. Clean and Jerk and Snatch Establish new 1 RM *If Time combine with Day 1, 2, 3 or 4 3 to 4 sets of 8-15 reps of a shrug Variation (Snatch Grip Shrug, Shrugs off Blocks, Dumbell Shrugs"

11/26/16- 2 in 1

Toes 2 Post 

GROUP AND FIT TOGETHER!!! 600m Run Buy In 3 Rounds of 12 FS (135/95) 12 TTB 600m Run Buy Out

-Shop Small Saturday-
CrossFit Apex Bazaar Specials
Saturday Nov. 26th only

Purchase a Monthly Membership or Membership Gift Certificate and get a Free Month of Fit ($100 value) or a Free Fundamental Seminar* ($140 value) 
*January 6th and 7th or February 3rd and 4th

Purchases a 6 month or 12 month prepay membership and get a FREE UNI-SEX Long Sleeve Tee ($30 value).

All New Apex Apparel: Sweatshirts, Long sleeve Tees, Joggers, ABC Tees, Kids Tees and Sweatshirts, Liscence Plates, Window Decals

Don't forget to set up your Auto Pay at the bazaar to grandfather in your current rate before the new year. Please note 2017 schedule changes below.

Starting January 2017
Roosters 5:30am classes Monday through Friday
New Open Gym Schedule
Monday 7pm
Tuesday, Wednesday and Friday 3:30pm
Saturday 7am
Sunday 11am

11/25/16- Don't drop

THIS SATURDAY Christmas Bazaar This Saturday, November 26th 10am - 1pm *First to see all NEW Apex Apparel along with 18 different vendors. Group and Fit Class will be combined at 7-8am.

Taylor

For Time: 10-9-8-7-6-5-4-3-2-1 Burpee Box Jumps (24/20) 1-2-3-4-5-6-7-8-9-10 STOH (135/95) *5 Knees to Elbows for break in stoh

-Shop Small Saturday-
CrossFit Apex Bazaar Specials
Saturday Nov. 26th only

Purchase a Monthly Membership or Membership Gift Certificate and get a Free Month of Fit ($100 value) or a Free Fundamental Seminar* ($140 value) 
*January 6th and 7th or February 3rd and 4th

Purchases a 6 month or 12 month prepay membership and get a FREE UNI-SEX Long Sleeve Tee ($30 value).

All New Apex Apparel: Sweatshirts, Long sleeve Tees, Joggers, ABC Tees, Kids Tees and Sweatshirts, Liscence Plates, Window Decals

Don't forget to set up your Auto Pay at the bazaar to grandfather in your current rate before the new year. Please note 2017 schedule changes below.

Starting January 2017
Roosters 5:30am classes Monday through Friday
New Open Gym Schedule
Monday 7pm
Tuesday, Wednesday and Friday 3:30pm
Saturday 7am
Sunday 11am

11/24/16- Happy Thanksgiving

2 classes today - 6 am and 8 am

Mark your Calander Upcoming Bring a Friends December 10th Manna on Main Street December 31st Wodapalooza Support for Keith Bussom 5th place in 40-44 Masters Division

Aidan Flying High

100 rounds for time 1 wall ball 20/14 2 squat cleans 95/65 3 burpees *follwoing every 10 rounds Run 200m

-Shop Small Saturday-
CrossFit Apex Bazaar Specials
Saturday Nov. 26th only

---Purchase a Monthly Membership or Membership Gift Certificate and get a Free Month of Fit ($100 value) or a Free Fundamental Seminar* ($140 value) 
*January 6th and 7th or February 3rd and 4th

---Purchases a 6 month or 12 month prepay membership and get a FREE UNI-SEX Long Sleeve Tee ($30 value).

---All New Apex Apparel: Sweatshirts, Long sleeve Tees, Joggers, ABC Tees, Kids Tees and Sweatshirts, Liscence Plates, Window Decals

**Don't forget to set up your Auto Pay at the bazaar to grandfather in your current rate before the new year. Please note 2017 schedule changes below.

Starting January 2017
Roosters 5:30am classes Monday through Friday
New Open Gym Schedule
Monday 7pm
Tuesday, Wednesday and Friday 3:30pm
Saturday 7am
Sunday 11am

11/24/16- Happy Thanksgiving

2 classes today - 6 am and 8 am

Mark your Calander Upcoming Bring a Friends December 10th Manna on Main Street December 31st Wodapalooza Support for Keith Bussom 5th place in 40-44 Masters Division

Aidan Flying High

100 rounds for time 1 wall ball 20/14 2 squat cleans 95/65 3 burpees *follwoing every 10 rounds Run 200m

-Shop Small Saturday-
CrossFit Apex Bazaar Specials
Saturday Nov. 26th only

---Purchase a Monthly Membership or Membership Gift Certificate and get a Free Month of Fit ($100 value) or a Free Fundamental Seminar* ($140 value) 
*January 6th and 7th or February 3rd and 4th

---Purchases a 6 month or 12 month prepay membership and get a FREE UNI-SEX Long Sleeve Tee ($30 value).

---All New Apex Apparel: Sweatshirts, Long sleeve Tees, Joggers, ABC Tees, Kids Tees and Sweatshirts, Liscence Plates, Window Decals

**Don't forget to set up your Auto Pay at the bazaar to grandfather in your current rate before the new year. Please note 2017 schedule changes below.

Starting January 2017
Roosters 5:30am classes Monday through Friday
New Open Gym Schedule
Monday 7pm
Tuesday, Wednesday and Friday 3:30pm
Saturday 7am
Sunday 11am

11/23/16- Laid out

THIS THURSDAY Thanksgiving Day workout Also open to Juniors and Apex Fitters 100rds 6am and 8 am workouts Have you ever completed 100rds of anything? Now is your opportunity. 10am Turkey Bowl Flay Football game at Indian Crest MS Sign up (Bus can you put sign up here)

FNL- Guess who?

15 min Amrap 10 Pull ups 15 MB bench press with DB's *choice of db 20 Double Unders

-Shop Small Saturday-
CrossFit Apex Bazaar Specials
Saturday Nov. 26th only

Purchase a Monthly Membership or Membership Gift Certificate and get a Free Month of Fit ($100 value) or a Free Fundamental Seminar* ($140 value) 
*January 6th and 7th or February 3rd and 4th

Purchases a 6 month or 12 month prepay membership and get a FREE UNI-SEX Long Sleeve Tee ($30 value).

All New Apex Apparel: Sweatshirts, Long sleeve Tees, Joggers, ABC Tees, Kids Tees and Sweatshirts, Liscence Plates, Window Decals

Don't forget to set up your Auto Pay at the bazaar to grandfather in your current rate before the new year. Please note 2017 schedule changes below.

Starting January 2017
Roosters 5:30am classes Monday through Friday
New Open Gym Schedule
Monday 7pm
Tuesday, Wednesday and Friday 3:30pm
Saturday 7am
Sunday 11am

11/22/16- Squat Clean

2017 Memberships Membership Rates will increase by $5 in 2017. Members can lock in current rates with MindBody Auto-Pay! Starting January 1st all memberships rates will increase by $5 per month. All members will have the opportunity to keep their current rate by signing up for a yearly auto-pay.You will have through December 31st 2016 to lock in your current rate for the upcoming year. The first opportunity to lock in your current rate will be next Saturday Nov. 26th at our Christmas Bazaar. See Cindy Marlin, Athlete Relations / Memberships Coordinator at our booth between 10am and 1pm. Details **If your membership expires soon, you may start your auto pay before Jan. 1st or your auto pay will pick up whenever your membership expires in 2017. To guarantee your current rate, you must have your Mindbody account set for yearly auto-pay by Dec. 31, 2016. **We will have other opportunities to set up your Auto-pay before Dec. 31st. More details to come.

Flying Byron 

10-9-8-7-6-5-4-3-2-1 There are 2 goals/scores for this workout 1) The final rep should be a heavy or possible PR attempt! 2) Try to have the smallest differntial between your 10 rep and 1 rep lifts

11/21/16- "Brenton"

LAST DAY TO PURCHASE CHRISTMAS TICKETS December 3rd Get your ticket At the Box See a trainer to purchase a ticket ($5) Deadline Nov 19th. Join our fb event so you can more details for the night.

FNL

Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda 10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armor).

11/20/16- Open Gym

"STRENGTH 1. Work up to a max set of 1-5 reps completing a box squat 3 sets of 6-12 reps (Front Squats, Bulgarian Split Squats) 2. Work up to a max set of 1-5 reps completeing a deadlift (sumo, conventional) from jerk box or standing on bands 3 sets of 8-12 reps (Hip Extensions Glute ham Raises) 3. Work up to a max set of 1-5 reps on the Bench Press (dumbbells, Close Grip) 2 sets reaching failure at 15-20 reps. 3 minute rest between sets. (Flat and/or Inline Bench Press) 4. Clean and Jerk and Snatch 8x1 OTM 80% *If Time combine with Day 1, 2, 3 or 4 Pulling superset 3 or 4 rds of 6-12 reps of a row variation (high hang muscle snatch, Reverse Flys, Band Pull aparts, Face Pulls ) CrossOver Symmetry Iron Scap

GYMNASTY 1. Handstand Exercises Choose from the 15 Exercises * Packet at Apex 2 Pull up Bar Work Exercises Choose from the 10 Exercises *Packet at Apex 3. Ring Work Choose from the 8 exercises *Packet at Apex 4. Parallete Work Choose from 17 Exercises *Packet at Apex Supplement with Day 1, 2, 3 or 4 Core Work 3 rounds Alternating V ups (15 each leg) Side Plank reach throughs (15 each side) Superman Arch Hold (1 long second) 30seconds 3 rounds Hollow rock 30 reps Russian twists *may add medball 25 touches each side"

11/19/16- 22

BAF

AMRAP: 22 Minutes 22 Wallballs (20/14) 22 Power Snatch (75/55) 22 Box Jumps (24'/20') 22 Push Press (75/55) 22 Calorie Row

Post weights and reps to comments

11/18/16- Steam Engine

BAF

For Time: 400m Run 15 C&J (155/105) 400m Run 30 HSPU's 400m Run 15 MU's

*Post times and weights to comments

Endurance WOD

300

 

Teams of 2:

100 Cal Row

90 Wallballs

80 Cal Row

70 Burpees

60 Cal Row

50 TTB

40 Cal Row

30 HSPU

20 Cal Row

10 Ring MU

 

Time Cap: 40 Minutes

11/18/16- Steam Engine

BAF

For Time: 400m Run 15 C&J (155/105) 400m Run 30 HSPU's 400m Run 15 MU's

*Post times and weights to comments

Schedule Update

Thanksgiving schedule Update

1. Thanksgiving day:

-6 am group class

-8 am group class

~ABC - cancelled 

-10 am Turkey Bowl @ Indian Crest- more details to follow

2. Friday Normal Classes

 -reschedule ABC - 6:30 pm

3. Saturday

~ Open Gym- cancelled 

- 7am Group & Fit Class 

~ 10:30 am ABC- Cancelled 

- 10 am Apex Christmas Bizarre

4. Sunday 

- 11 am Open Gym  

11/17/16- Progression

BAF

0-6 Minutes to establish a max OHS (Rack) 6-12 Minutes to establish a max snatch balance (Rack) 12-18 Minutes to establish a max squat snatch

Post weights and PR's to comments

11/16/16- Settlement (Apex Best)

Christmas Bazaar

November 26th *First to see all NEW Apex Apparel along with many more vendors and lots of holiday spirit

BAF

Settlement 5 rounds for time 5 Deadlifts 315/225 12 Knees to Elbows Dates last performed - 3/31/16, 8/15/16, 11/12/16

11/15/16- Ham and Cheese

Thanksgiving Turkey Bowl - Social Football Game Click here to sign up Thanksgiving workout 100rds 6am and 8 am workouts Have you ever completed 100rds of anything. Today is the day to try. Scaling options available.

Jay

Teams of 2 Complete 3 Rounds 100 DU's 60 OH Plate Lunges (45/25) 40 Burpees to a plate 20 TTB

Post partner and time to comments

11/14/16- 5 of a kind

Christmas Party (trainers please mention in all of your classes)

December 3rd Get your ticket At the Box See a trainer to purchase a ticket ($5) Deadline Nov 19th. Join our fb event so you can more details for the night.

Predators on Top! 

Congrats Coach Todd & Dave R.

3 RFT 5 Thrusters (135/95) 5 Box Jumps (30/24) 5 Snatch (135/95) 5 Box Jumps (30/24) 5 C&J (135/95) 5 Box Jumps (30/24)
Post weights and time to comments

11/13/16- Open Gym

GYMNASTY 1. Handstand Exercises Choose from the 15 Exercises * Packet at Apex 2 Pull up Bar Work Exercises Choose from the 10 Exercises *Packet at Apex 3. Ring Work Choose from the 8 exercises *Packet at Apex 4. Parallete Work Choose from 17 Exercises *Packet at Apex Supplement with Day 1, 2, 3 or 4 Core Work 3 rounds Alternating V ups (15 each leg) Side Plank reach throughs (15 each side) Superman Arch Hold (1 long second) 30seconds 3 rounds Hollow rock 30 reps Russian twists *may add medball 25 touches each side

STRENGTH 1. Work up to a max set of 1-5 reps completing a Back or Front Squat squat 3 sets of 6-12 reps (Step ups on a box, Reverse Lunges, Backward Sled pull) 2. Work up to a max set of 1-5 reps completeing a deadlift (sumo, conventional) 3 sets of 8-12 reps (Romainian Deadlift, Good Morning, Forward Sled Drag) 3. Work up to a max set of 1-5 reps on the Overhead Press (dumbbells, barbell or Axel bar) 2 sets reaching failure at 15-20 reps. 3 minute rest between sets. (Floor press, push up variations, tricep variations*skull crushers, band press downs) 4. Clean and Jerk and Snatch 9x1 OTM 75% .*If Time combine with Day 1, 2, 3 or 4 (Explosive) 5 to 8 sets of 1-3 reps of dynamic jump variations (box jump for height, Broad Jumps, Lateral Jumps, Box squat into Jumps, Weights Jumps)

11/12/16- Bring A Friend

1st Annual Turkey Bowl Game Click here to sign up Thanksgiving workout 100rds Have you ever completed 100rds of anything. Today is the day to try. Scaling options available.

Mark & Byron

" County Fair 4min Amrap 7 KBS 7 Push up 7 MB front squats Rest 2 min 4min Amrap 7 KB SDHP 7 squat thrusts 7 MB sit ups (touch over head and touch feet) Rest 2 min 4min AMRAP 7 db deadlift 7 db single arm snatch 7 db OH lunge (scale hold at side) ONLY full rounds count for each 4 min AMRAP THe 3rd amrap must be synchronized each athlete completing the movement before group moves on. *3 person teams ** team by abilities The first 2 Amraps there will be one person at each movement and they may not pass one another. When everyone is through all 3 moves that =1 rd. After each rd rotate movements

11/11/16- Filthy Fifty

Best of LUCK to Coah Todd and Dave R., they will be competing together at the Fall Brawl on Saturday: Crossfit T1, go out and cheer them on!

1st Annual Turkey Bowl Game Click here to sign up Thanksgiving workout 100rds Have you ever completed 100rds of anything. Today is the day to try. Scaling options available.

FNL

BENCH MARK For time 50 BJ 20"" 50 Jumping pull up 50 KbS(53,35), 50 Walk lunge 50 KTE, 50 Push press #45 50 Back Extensions / Good Morning 45# 50 Wall ball #20/14# 50 Burpees 50 DU Elite Athletes: Around 15-17minutes Average: 20-22 minutes Last time Completed 6/14/16 FAITH RX'd WU Sally up Sally down and climbing on the Rig MONKEY AROUND 30sec play on and off the rig. Demo: Row focus on 3 main things 12-15minutes rotate every 1minute 3 person teams Rower (cal) *Hang on the Pull up Bar DB front squats (recomendation 80+/40+ Scored on total cal and db FS Can only work while person is haning on pull up bar

11/10/16- 7 minutes of Bliss

Christmas Party- December 3rd

Get your ticket At the Box See a trainer to purchase a ticket ($5)

JB & Lisa

AMRAP x7 7 Deadlift 185/135 7 Burpees

Post weights and reps to comments

11/9/16- Breath Deep

Christmas Bazaar November 26th *First to see all NEW Apex Apparel along with many more vendors and lots of holiday spirit

FNL

10 rounds for time 20 double unders 10 pull ups

Post time to comments

11/8/16- Peg Legs

Next Bring a Friend is Nov 12 Benfits the Morris Animal Foundation For Frank Hefflefinger Join and Share our FB Event: click here Nov 12 Mike Kehrle is Back Another FREE self defense class from 11-12:30. *Apex Members Only

FNL

For time: 21 squat cleans 135/95 800m run 21 squat cleans

Post weights and time to comments

11-7-16-PUSH AND PULL

Faith Rx'd This Friday Night 6:30-8

Friday Night Lungs

15 Minute AMRAP 9 ttb plate push across floor 9 KBS *heavy plate push across floor post weights and reps to comments

11/6/16- Open Gym

1. Work up to a max set of 1-5 reps completing a box squat 3 sets of 6-12 reps (Front Squats, Bulgarian Split Squats) 2. Work up to a max set of 1-5 reps completeing a deadlift (sumo, conventional) from jerk box or standing on bands 3 sets of 8-12 reps (Hip Extensions Glute ham Raises) 3. Work up to a max set of 1-5 reps on the Bench Press (dumbbells, Close Grip) 2 sets reaching failure at 15-20 reps. 3 minute rest between sets. (Flat and/or Inline Bench Press) 4. Clean and Jerk and Snatch 9x1 @70% *If Time combine with Day 1, 2, 3 or 4 Pulling superset 3 or 4 rds of 6-12 reps of a row variation (high hang muscle snatch, Reverse Flys, Band Pull aparts, Face Pulls ) CrossOver Symmetry Iron Scap

1. Handstand Exercises Choose from the 15 Exercises * Packet at Apex 2 Pull up Bar Work Exercises Choose from the 10 Exercises *Packet at Apex 3. Ring Work Choose from the 8 exercises *Packet at Apex 4. Parallete Work Choose from 17 Exercises *Packet at Apex Supplement with Day 1, 2, 3 or 4 Core Work 3 rounds Alternating V ups (15 each leg) Side Plank reach throughs (15 each side) Superman Arch Hold (1 long second) 30seconds 3 rounds Hollow rock 30 reps Russian twists *may add medball 25 touches each side

11/5/16- You choose

1st Annual Apex Turkey Bowl
Date- Thanksgiving Day

*anyone that is interested please take a minute to complete the form...click here 

CF Defense- Spear pose 

For Time: 45 Overhead Squats (135/95) 45 Ring Dips 45 KBS (70/53) 45 Knee Ups Work can be split up as each athlete sees fit 3 Rounds of 15, 21-15-9, Chipper...etc

11/4/16- EMOM

Next Bring a Friend is Nov 12 Canines with Cancer For Frank Hefflefinger

Melissa & Byron G.

EMOM: 12 minutes Minute 1: 3 Burpees + 12 Deadlifts (135/95) Minute 2: 3 Burpees + 9 Hang Power Cleans (135/95) Minute 3: 3 Burpees + 6 S2OH (135/95)

Post weights and reps

1st Annual Apex Turkey Bowl
Date- Thanksgiving Day

*anyone that is interested please take a minute to complete the form...click here 

Endurance WOD

TEAM ANGIE

Teams of 3

30 Minute AMRAP:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

11/3/16- CF Open WOD 15.3

1st Annual Apex Turkey Bowl
Date- Thanksgiving Day

*anyone that is interested please take a minute to complete the form...click here 

I spy Kevin

Open WOD 15.3 AMRAP: 14 minutes 7 Muscle Ups 50 Wallball Shots 100 DU's

Post weights, reps and PR's to comments

11/2/16- Back Squat

1st Annual Apex Turkey Bowl
Date- Thanksgiving Day

*anyone that is interested please take a minute to complete the form...click here 

Average Joe's- Jason & Amy

10-9-8-7-6-5-4-3-2-1 There are 2 goals/scores for this workout 1) The final rep should be a heavy or possible PR attempt! 2) Try to have the smallest differential between your 10 rep and 1 rep lifts

Post weights to comments