APA @ CFM 27FEB16

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

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.

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.

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

 

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

 

Skill:

Accumulate 4/7 min db pinch

x1 max turkish get up

2min max dl @ 225/135

db balance drills 4×4

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