Saturday fun at the Golden Ape!!!🦍💪 Come join the fun!! It’s not too late to get in on tomorrow’s CrossFit 101! It’s only $99 and includes your first month of unlimited CrossFit classes!! 🎉Call 256-221-5659 to sign up!🎉🦍💪 ... #fitfam #crossfit #loseweight #gainmuscle #fun @ Golden Ape CrossFit

Reminder: Tomorrow’s CrossFit Class is at 8am and is open and free for all visitors! Also, Bootcamp orientation is at 9:30am!🦍💪 Saturday, 1.13.18 “Square Dance” CWOD Rest 4 minutes between metcons 1: AMRAP 10 minutes: Partner 1- Deadlift Hold, 275/185 Partner 2 - Max Rep Burpee Box Overs, 24/20" - partners can switch at any time - burpee box overs can only be done when the barbell is off the ground. - score is total number of burpee box overs 2 : AMRAP 8 minutes: Partner 1- Front Rack Hold, 185/135 Partner 2- Max Rep Wall Ball Situps, 20/14# - partners can switch at any time - wall ball situps can only be done when the barbell is off the ground. - score is total number of wall ball situps 3: AMRAP 6 minutes: Partner 1- Overhead Hold, 95/65 Partner 2- Lateral Bar Hops - partners can switch at any time - lateral bar hops can only be done when the barbell is off the ground. - score is total number of lateral bar hops... each hop over is a rep.

The Golden Ape Family will all be going to watch the new Black Panther movie on Saturday night, February 17th. It will be around 7pm but we won't know the exact time until closer to the release date. And there's always the possibility that some of us will meet somewhere for dinner before the movie. Stay tuned for more information!

Friday CrossFit, 1.12.18 SWOD 5RM Back Squat , 20min CWOD Rx: 3 Rounds: 10 Deadlift 315/225 20 Pullups 30 Push Ups 18 min cap Rx+: 3 Rounds: 10 Deadlift 345/245 20 Pullups 30 Push Ups 18 min cap M-Rx: 3 Rounds: 10 Deadlift 275/185 20 Pullups 30 Push Ups 18 min cap

Thursday CrossFit, 1.11.18 SWOD Choose #1 or #2 1: 5x4 Push Jerk for total weight - Enter the total weight lifted for each set. - If you do a set of 4 at 100#'s, the score for that set would be 400#'s. - 25 min 2: 5x4 Bench Press for total weight - Enter the total weight lifted for each set. - If you do a set of 4 at 100#'s, the score for that set would be 400#'s. - 25 min CWOD Rx: Partner WOD AMRAP 15 Minutes 2x50m Sangbag Carry, 100/60 50 AKBS, 53/35 - partners must each do a 50m carry but the 50 AKBS can be divided up in any manner. - 1 round is completed once both partners have completed a 50m carry and the team completes all 50 swings. M-Rx: Partner WOD AMRAP 15 Minutes 2x50m Sangbag Carry, 100/60 50 AKBS, 44/26 - partners must each do a 50m carry but the 50 AKBS can be divided up in any manner. - 1 round is completed once both partners have completed a 50m carry and the team completes all 50 swings.

BIG things happening at Golden Ape!!🦍💪 🎉Come check us out!!!!!🎉

Rubber Flooring being installed!!!🦍💪🏋🏼‍♀️🏋🏻‍♂️

WEDNESDAY, 1.10.18 Open Gym

Tuesday CrossFit, 1.9.18 CWOD #1 For 21 min: 1st min: 1 Rope Climb 2nd min: 3 Box Jumps @ 80% of 1RM 3rd min: 1 Power Clean, increasing - continue this pattern trying to increase the weight of the power clean each time. - score is heaviest completed power clean CWOD #2 3 Rounds: 2:00 Max Wallballs 20/14lbs :60 Rest :90 Max Toes to Bar :60 Rest :60 Max Lateral Burpees Over Bar :60 Rest

🎉2 great opportunities for everyone and anyone coming up!!!🎉 Call 256-221-5659 to get started today!!!💪🦍 #loseweight #fatloss #bootcamp #nutrition #fun #accountability #coaching #nomoreguesswork #encouragement #community #becelebrated🎉🦍💪👏🏻