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

Thursday 8/29

1.  60 second supported handstand, 60 second ring support hold x3 2.  Kipping pull-up and bar muscle-up work 3.  4 rounds of: 5 HSPU, 12 knees to elbows, 20 air squats 4.  Max plank hold, max hollow hold x2

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