WOD - MONDAY, SEPTEMBER 3RD 2012

Disposable Heroes WOD from CrossFit Apex on Vimeo.

 - SEE IF YOU CAN SPOT MIKE AND MOLLY?  IF YOU ARE NOT MOTIVATED TO COME IN AND WORK YOUR ASS OFF AFTER WATCHING THIS VIDEO I DONT KNOW WHAT TO TELL YOU!

HAPPY LABOR DAY EVERYONE!!!!!

* GUYS LETS SIGN UP FOR THIS!  WE CANT STRESS NUTRITION ENOUGH AND THIS IS A GREAT WAY TO GET STARTED.  SIGN UP FOR LURONG LIFE CHALLENGE  IF YOU ARE COMING IN AND BUSTING YOUR ASS, MAKE SURE YOU ARE EATING RIGHT AS WELL.  

"YOU CAN'T OUT TRAIN A SHITTY DIET" 

** LABOR DAY - MONDAY, SEPTEMBER 3RD WE WILL HAVE CLASS AT 9AM AND 10AM ONLY.  YOU DO NOT NEED TO SIGN UP.  SEE EVERYONE THERE. 

WE WILL DO HEATS OF 15 STARTING EVERY 15 MIN. FIRST HEAT WILL KICK OFF AT 9:15.
9:15
9:30
9:45
10:00
- IF YOU SHOW UP AFTER 10 YOU WILL NOT BE PERMITTED TO WORKOUT. SORRY.

FOR THOSE OF YOU INTERESTED IN THE KOB NLF ELIMINATOR POOL... CLICK THE LINK BELOW, CLICK "JOIN A GROUP" AND IN THE SEARCH BAR TYPE "KOB".

games.espn.go.com/nfl-eliminator-challenge/en/

 FOR THOSE OF YOU WHO DON'T KNOW WHAT IT IS, AN ELIMINATOR POOL IS AN OPPORTUNITY TO MAKE FOOTBALL SEASON EVEN BETTER!  PICK A DIFFERENT TEAM EACH WEEK, IF YOUR TEAM WINS, YOU MOVE ON TO THE FOLLOWING WEEK.  YOU CAN ONLY CHOOSE EACH TEAM ONE TIME THROUGHOUT THE ENTIRE SEASON SO CHOOSE WISELY.  ENTRY FEE IS $10 AND YOU ARE ALSO GAMBLING A 50 BURPEE PENALTY SHOULD YOU CHOOSE INCORRECTLY.

DISPOSABLE HERO WOD

5 rounds for time of:
400m run

40m walking lunges

25 Knee to Elbows*

25 HAND RELEASE Push Ups

25 Burpee Pull Ups

*5 Burpee penalty from coming off of the bar on your k2e.