APEX PERFORMANCE CENTER

Rest Day

Wednesday is a hard earned rest day.  Our kickboxing floor arrived at the gym as well as the rest of the dumbbells.  We've got 8 Oly bars and enough bumpers to outfit them all as well as the usual Crossfit "toys."  Send us an email and come check it out!

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Interesting Link:  http://www.michaelyon-online.com/ - The only journalist in Iraq not supported by  a major media outlet.  Regardless of your views on the war in Iraq please take a moment to read the posts about our Service member's courage.

July 30th WOD

“Karen" 

For time:  
20# Wall-ball 150 shots

Damon is out in Virginia being hammered by the folks at CrossfitVB (Crossfitvb.com).  Wait until you see Thursday's WOD, it's the one he did on Tuesday in Virginia Beach.

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Pat and Thomi from CrossfitVB...they look so innocent here, it's hard to believe the own and operate a torture chamber.

"Linda"

Today we welcomed Tara for her first workout in years.  Crossfit is infinitely scalable. The sedentary to the Olympic athlete can obtain elite fitness starting from almost any age, strength, or fitness level.  Come see what the hype is about!

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"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

 

Post time to comments.

Or

5 x 5 Deadlifts.

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Damon's sweat angel after Linda, proof he does have sweat glands.

"Filthy 15's"

3 rounds for time:

Deadlift 125 lbs x 15
20 inch box jump x 15
20 lb ball slam x 15

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Chris shows his form during box jumps

"Helen"

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

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Aldo doing KB swings during his 12:49 Helen 

 

 

"Fight Gone Bad"

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Image:  Becca showing great SDHP form during her first "Fight Gone Bad"

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Fight With Fran

Today's WOD

2 rounds of:

21, 15, 9 65lb Thrusters & Jumping ring pullups
1 Min Rapid punches to Muy Thai Bag
Row 500M

Also, our equipment arrived today to the Kaysville location.  We'll post pics tomorrow.

Almost out of the garage

CrossfitWFN is almost out of the garage and into our new Kaysville facility.  We're just waiting on some equipment to arrive and we'll start running classes.  Look for the schedule to be posted soon and check out the before pics of our facility.