Wednesday 11/27/2013

1. Find 1RM Clean 2. “Honeycrisp” For Time: 10 Strict Presses (115/85) 15 OHS 20 Push Presses 25 Front Squats 30 Push Jerk 35 Back Squats 5 Reasons to Start Your Resolution Before January 1 by Blair...

Tuesday 11/26/2013

1. EMOM for 10 min Odd: HSPU x 5 Even: Burpees x 12 2. 4 Rounds Row 500m 20 Sit-ups 2 Rope Climbs Check out this video of Eric Murray rowing for 1 hour, and pay attention to how long he keeps his Heart Rate above 190bpm! Eric Murray (New Zealand Rowing Team) Breaks...

Holiday Drop-Ins for Military!

Are you in the Military and home on R&R for the Holidays? Looking for a box to drop in while your home? Drop in at Mad Apple CrossFit while your home and don’t worry about a silly drop in fee. We know what its like to be home on R&R after a long...

Monday 11/25/2013

1. Find 1RM Snatch 2. “Amanda” (at 75-80% of new 1RM) 9-7-5 Snatch Muscle-up (3 Dips + 3 Pull-ups = 1 MU) Efficiency Tips for Muscle-ups with Chris Spealler For a litte motivation: Lu Xiaojun World Record (176kg/387.2lbs) at 170lbs And in case you missed...

Holiday Updates

Thanksgiving Week Normal Classes Wednesday November 27th No Classes Thursday November 28th Friday Morning WOD at 11 A.M on November 29th/ all other classes are canceled that day Christmas Week Ugly Sweater Christmas Party December 20th at @ 5:30 P.M. WOD from...