CrossFit training came into handy when having to pull someone out of the grass after tonight's WOD. Thanks to CrossFit we were successfully able to deadlift and push the car out of the yard.

On a second note, PARKING.. from now on if there is an available spot in front of the garage doors please pull up there. Stay off of the grass as best you can. On days/nights that there are alot of cars in the driveway enter from the front of the house and exit from the side driveway. Please stay on the driveway. Thanks!!











Here is what I was thinking when it comes to spots. Spots (1-9) are all on the driveway. Spots (10-15) you may have to park on the driveway with your right tire in the grass leaving room for someone to pass you on the left. We will fill you in at your next class! Thanks for being accommodating.

FIGHT GONE BAD

Nothing like a little Fight Gone Bad for a Saturday morning workout! We had alot of major accomplishments today! Molly and Angie both completed FGB, rx'd and put up new PR's. (Molly 245 / Angie 274) Eida took on her first rx'd FGB and to finish things off we had 5 crossfitters take on FGB for their 1st time: Linda, Zach, Lauren, Mike C., and Dan. Great job to all. You can enjoy more pics from Saturdays workout if you click on CrossFit APEX Daily WOD located on the right side bar.

The Thursday Night Line-up!

All participants successfully survived "Jeremy". For some it was their first time for others it was just another WOD to practice their overhead squatting. Great job tonight Gang. Loved the intensity.

This Saturday is a FREE SATURDAY WOD! Come and check the new place. Bring a friend and try CrossFit. If you have not been to the Garage please email for Directions.

The Flooring has arrived!

Congratulations TANYA

Tanya gets her first muscle up then proceeds to complete a workout that includes muscle-ups in the WOD. All in all she completed 9 more muscle ups. Good for you TANYA. We are all very excited for you.

Can you do a muscle-up? Can you do a muscle-up on a bar?

THE GARAGE IS ALMOST READY!

The ceiling came out this weekend and we added stations for wall ball and high pull up bars. We can now have some fun with muscle-ups and Keith can use a pull up bar where he doesn't drag his 6'5 frame. Later this week we will install flooring and platforms. Stay tuned for final pics to come.

All Saturday workouts will move to the Garage starting March 21 pending all goes well with the flooring on Tuesday. Be sure to check back for this Saturday's location.

Apex Next Generation

A few Saturday's ago Apex kids came to the garage for a little partner throw down. We had 15 of Apex athletes' kids show up for the fun. It was a great day filled with alot of jumping, swinging, pulling, pushing, squatting, giggling and panting. We will have to do this again when the weather is warmer and the garage is complete. Way to go kids!

(Thanks for all the great pics Molly!)

Another great Intro Class

Reserve your spot today!!

Congrats to John, Linda and Mike for completing your first CrossFit WOD.

A NEW look and location for Crossfit APEX

The "Garage" in Souderton will now host all evening classes. Monday and Thursday nights as well as Wednesday night introductory classes. Monday and Thursday evening classes will begin at 5:30pm. Introductory class times may vary. If you have not been to the "Garage" please email crossfitapex@yahoo.com or call (215-872-1013) for directions.

Here are some recent renovations of the "Garage"




































We also have added some great new pieces of equipment. Take a look.

Birthday Party for Tanya!!!
INVITATION FROM JULIA: A party thrown for her FAVORITE TRAINER!

Where: Julia Menzo's house
When: March 21, 2009
Time: Anytime after 6pm

From Julia "I'll have food, but if you can bring some kind of snack type appetizer, desert or drink that would be great"

Please bring anyone close to you ...kids, friends, lovers, etc.

Please RSVP as soon as you can. Julia's Email - dajmenzo@yahoo.com

A visit to the Taj Mahal in India.

A fellow Apex Crossfitter was kind enough to complete a handstand pushup while taking a picture in his APEX T-shirt. Thanks Jeff for sharing this picture with all of us. Hope you are having a wonderful trip.

3/2/09 Monday AM classes Canceled.

Monday PM Classes at Montco are also Canceled. We are running at WOD at 530pm at the Garage. Email or call if interested.


So here is how the garage WOD went down:
"30second flip"
2 rounds rest 1 minute between rounds

30 seconds of work 10 seconds of rest (Complete each exercise 4x) =1 round
Tire Flip - jump in tire jump out of tire =1rep
S.Arm DB Lunge rotate arm every 30 seconds of work (35/20)
G.I. Jane (Chin over bar chest to floor)
KB Swing (53/20)