Advanced Performance Exercise System
at Crossroads
Begins in March
APES is coming to Crossroads in March! There will be one Bootcamp and one SCC classe. Classes will be held at the STW Fit-to-Fight building.
NOTE: Must have a self-defense membership to participate. Students who are “fitness only” will be allowed to test, but will need to upgrade their membership.
We need a minimum of 10 members who have passed all the elements of the evaluation for a class to run at Crossroads.
We will continue testing until we get the minimum to run the class.
Until then the schedule will reflect TESTING ONLY.
WHAT IS APES?
APES Bootcamp (90+ Minutes): This class provides a slight flavor of CrossFit but in a safer and more efficient format. We replaced Olympic Lifting with Power Lifting and gymnastics with more functional and practical movements. Equipment such as battle ropes, fitness bags, sand bags, Olympic rings and sleds will all be utilized. Running and plyometric based activities will also be performed.
APES SCC (1 Hour): This class is a blend and combines strength, core and cardio. This class is only 1 hour, but it moves fast. Be prepared to run anywhere from 1 mile or more to short interval sprints. BRING RUNNING SHOES.
You must have the Shut up and Train Mindset to endure these classes!!!
SCHEDULE
Crossroads
(Classes held at STW Fit-to-Fight Building)
Mon @ 430PM – APES SCC
Wed @ 545PM – APES Bootcamp
Blanco Current Schedule
Mon @ 600PM – APES Bootcamp
Tues @ 430PM – APES SCC
Wed @ 630PM – APES Bootcamp
Thurs @ 430PM – APES SCC
A.P.E.S. FITNESS EVALUATION
Crossroads – March 3 & 5
Students will need to test to ensure they meet the criteria. The minimum qualification standards:
Sit-Ups in 1 minute time frame: Men & Women = 55
Push-Ups in 1 minute time frame: Men= 50; Women= 40
Pull Ups (any hand position): Men= 7; Women= 3
Bench Press your body weight 1 rep minimum
Squat your body weight in 1 rep minimum
Deadlift your body weight in 1 rep minimum
Run 1 mile in 7 minutes and 30 seconds or less
APES Fitness Evaluation
Fill out the below to sign up for the test.
*You must have a self-defense membership to participate in APES (specialty class). You will be allowed to test as a fitness member, but will need to upgrade upon passing test.
Name*
First Last
Phone (###)###-####*
Email*
Have you been a regular participant with APES (coming every week)?*
Yes
No
Use to be
Are you a fitness or self-defense member?*
Fitness
Self-Defense
When would you like to take fitness evaluation/progress check?*
March 3 - Mon @ 430 - CLOSED
March 5 - Wed @ 545
March 10 - Mon @ 430
March 11 - Tues @ 530
March 12 - Wed @ 545
March 17 - Mon @ 430
March 19 - Wed @ 545
March 24 - Mon @ 430
March 26 - Wed @ 545
Is this an initial test or re-test of element?*
If re-test, what element are you re-testing?