Friday

1. OHS 2-2-2-2-2 2. For time: 800m run 10x Muscle ups 20x HSPU 30x Box Jumps (24/20) 40x Wallballs (20/14) 50x Double Unders 3. Mobility ***There will only be a 10AM class Labor Day Monday 9/2/13*** ***Check out our Grand Opening Event...

GRAND OPENING SEPTEMBER 14TH!!

10:00- Mad Apple Workout of the Day (WOD) 11:00- Starts Festivities- *Chef Matt Rogers, from 800 Degrees with his mobile pizza oven will be at Mad Apple to prepare pizzas and other delectable treats. *CrossFit contest to see if you can beat Kaleb Hetrick, who placed...

Thursday

1. GOAT Work 2. 10 rounds for load and time: 1x Clean and Jerk 5x Pull-ups 10x Push-ups 15x Squats (ie: 155# in 9:30 or 95# in 6:27) 3. FB Additional 3 rounds 2x Legless Rope Climbs AFAP

Wednesday

1. 3 rounds: 3x weighted dips 3x weighted pullups 2. “Donny” 21-15-9-9-15-21 Deadlift (225/155) Burpee 3. FB additional 3 rounds Hand stand walk for distance Weighted pistol work

Tuesday

1. EMOM for 10min 1x Push Press + Push Jerk 2. 20min AMRAP 5x Push Press (95/65) 10x Box Jump (30/24) 20x steps OH walking lunge (95/65) 3. FB additional High hang full snatch (Light work on speed)