APA @ CFM 27FEB16

CrossFit

APA @ CFM 27FEB16

First and foremost, let me start by thanking the incredible community and family that is CrossFit Monterey.

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Working with you over the last year has been rewarding, challenging, and educational for me.  You have embraced my charitable endeavors, and helped me develop as a coach in more ways then I could ever put into words.

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What we have accomplished as a community has changed lives around the country, and in some cases around the world.  Here in Monterey, we are a cross roads to the world with multiple international schools begin based locally.

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We have welcomed new comers to the fitness arena, and supported each other to accomplish goals in and out of the gym.  It has been an honor to work with you, I look forward to seeing you all progress on your journeys.

 

Ok, enough gushing.  Here is the last ass kicking before I go,

 

Very Respectfully,
George Paul Scheppler (TSAC-F)

Apex Predator Athletics

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Warm Up:

2 rounds

1 length perfect stretch

1 length caterpillar walk outs

1 length tactical bear crawl

1 length backwards tactical bear crawl

APA Hang Complex x2

x1 pull up

x1 chin up

x1 t2b

x1 leg raise

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Skill:

Accumulate 4/7 min db pinch

x1 max turkish get up

2min max dl @ 225/135

db balance drills 4×4

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Conditioning:

37min AMRAP

There will be two options for the conditioning set with my personal favorite .  One will emphasis endurance, and the other will emphasis power.  Choose your path.

Option 1: RPE 8

Option 2: RPE 7.5

x800m/400m alternating run and row

x5/3 hang power clean

x4/2 over head squat

x3/1 “orca maker” man maker + 1 pull up

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ApexPredatorAthletics

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