WOD

Option A. “Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2

Option B. “Lamancha”
20 Minute AMRAP:
200 Meter Run
15 Burpees
200 Meter Run
20 Hollow Rocks

_________________________________________________________________________________________
Friday Night Lights – Week 2

Kickoff: 4:30 PM at Apollo
Theme: Red, White & Blue – USA Night

Event Flow:

• 4:30 PM – CrossFit Kids Heat
  All kids ages 3–9 are welcome to join the fun! Please arrive by 4:20 PM to warm up and review the modified workout.
• 5:00 PM – Teen Throwdown!
  This week, our Apollo Teens take the spotlight.
   Brighton vs Christian
   Lilia vs Cary
  Come cheer them on as they throw down center stage!
• Heats every 30 minutes from 3:30 PM to 7:30 PM.
  All night classes are canceled for Friday Night Lights.

---

Weekly Schedule

Thursday – Goat Day
Focus on skills or movements that need some extra love.
Friday – The Open Workout
Morning classes and open gym as usual.
Evening classes canceled for Friday Night Lights.
Saturday – Normal classes at 8:30 & 9:30 AM
(No Open workouts during this time.)
Sunday – Closed
Monday –
Two workout options:
Option B: A similar workout (for those not participating)
Option A: The Open Workout

5 Rounds Not for Time:
2 Negative Back Squats (:03 descent)
3 Turkish Get-ups (each side)
1 Box Jump for Height

_________________________________________________________________________________________
Box Brief:
Friday Night Lights – Week 2

Kickoff: 4:30 PM at Apollo
Theme: Red, White & Blue – USA Night

Event Flow:

• 4:30 PM – CrossFit Kids Heat
  All kids ages 3–9 are welcome to join the fun! Please arrive by 4:20 PM to warm up and review the modified workout.
• 5:00 PM – Teen Throwdown!
  This week, our Apollo Teens take the spotlight.
   Brighton vs Christian
   Lilia vs Cary
  Come cheer them on as they throw down center stage!
• Heats every 30 minutes from 3:30 PM to 7:30 PM.
  All night classes are canceled for Friday Night Lights.

---

Weekly Schedule

Thursday – Goat Day
Focus on skills or movements that need some extra love.
Friday – The Open Workout
Morning classes and open gym as usual.
Evening classes canceled for Friday Night Lights.
Saturday – Normal classes at 8:30 & 9:30 AM
(No Open workouts during this time.)
Sunday – Closed
Monday –
Two workout options:
Option B: A similar workout (for those not participating)
Option A: The Open Workout

“Double or Nothing”
5 Rounds:
250/200 Meter Row
7 Shoulder to Overhead (135/95)
– 3-Minute Rest –
5 Rounds:
40 Double Unders
10 Pull-ups

____________________________________________________________________________________

Box Brief:
Friday Night Lights – Week 2

Kickoff: 4:30 PM at Apollo
Theme: Red, White & Blue – USA Night

Event Flow:

• 4:30 PM – CrossFit Kids Heat
  All kids ages 3–9 are welcome to join the fun! Please arrive by 4:20 PM to warm up and review the modified workout.
• 5:00 PM – Teen Throwdown!
  This week, our Apollo Teens take the spotlight.
   Brighton vs Christian
   Lilia vs Cary
  Come cheer them on as they throw down center stage!
• Heats every 30 minutes from 3:30 PM to 7:30 PM.
  All night classes are canceled for Friday Night Lights.

---

Weekly Schedule

Thursday – Goat Day
Focus on skills or movements that need some extra love.
Friday – The Open Workout
Morning classes and open gym as usual.
Evening classes canceled for Friday Night Lights.
Saturday – Normal classes at 8:30 & 9:30 AM
(No Open workouts during this time.)
Sunday – Closed
Monday –
Two workout options:
Option B: A similar workout (for those not participating)
Option A: The Open Workout

Two Options:

“Open WOD 26.1”
For Time: 12 Minute Time Cap
20 Wall Balls (20/14)
18 Box Jump Overs (24/20)
30 Wall Balls
18 Box Jump Overs
40 Wall Balls
18 Medicine-Ball Box Step Overs (20/14) (24/20)
66 Wall Balls
18 Medicine-Ball Box Step Overs (20/14) (24/20)
40 Wall Balls
18 Box Jump Overs
30 Wall Balls
18 Box Jump Overs
20 Wall Balls

-OR-

“One and Done”
15 Minute AMRAP:
10 Hang Dumbbell Snatches (50/35)
10 Hand Release Push-ups
200 Meter Run

_________________________________________________________________________________________
Friday Night Lights – Week 2
Kickoff: 4:30 PM at Apollo
Theme: Red, White & Blue – USA Night

Event Flow:

• 4:30 PM – CrossFit Kids Heat
  All kids ages 3–9 are welcome to join the fun! Please arrive by 4:20 PM to warm up and review the modified workout.
• 5:00 PM – Teen Throwdown!
  This week, our Apollo Teens take the spotlight.
   Brighton vs Christian
   Lilia vs Cary
  Come cheer them on as they throw down center stage!
• Heats every 30 minutes from 3:30 PM to 7:30 PM.
  All night classes are canceled for Friday Night Lights.

---

Weekly Schedule

Thursday – Goat Day
Focus on skills or movements that need some extra love.
Friday – The Open Workout
Morning classes and open gym as usual.
Evening classes canceled for Friday Night Lights.
Saturday – Normal classes at 8:30 & 9:30 AM
(No Open workouts during this time.)
Sunday – Closed
Monday –
Two workout options:
Option B: A similar workout (for those not participating)
Option A: The Open Workout

Open WOD 26.1

________________________________________________________________________________
Box Brief:
CrossFit Open Week 1 Details! 

Teams are set!
Check the image below to see whose team you’re on. Your team captain will be reaching out soon with more details.

Each week we’ll post the weekly team challenges — complete them to earn points for your team! Scorecards can be picked up at the front desk, and you can start completing challenges as soon as they’re posted.

---

Friday Night Lights – Week 1

Kickoff: 4:30 PM at Apollo
Theme:  80s Fitness Party! 
Come dressed in your best retro fitness outfit to earn extra team points!

Event Flow:

• 4:30 PM – CrossFit Kids Heat           
  All kids ages 3–9 are welcome to participate (membership not required).
  Parents: please arrive by 4:20 PM so your child can warm up and go over the workout structure.
• 5:00 PM – Head-to-Head Throwdown
   Jack Strong vs Justin Cole! 
  You don’t want to miss this matchup!
• Heats every 30 minutes from 3:30 PM to 7:30 PM.
  All evening classes are canceled to make way for Friday Night Lights.

---

Weekly Schedule

Thursday – Goat Day
Work on your weaknesses before the big event!

Friday – The Open Workout
Morning classes and open gym will run as usual.
Evening classes are canceled for Friday Night Lights.

Saturday – Regular classes at 8:30 & 9:30 AM
(No Open workouts during this time.)

Sunday – Closed

Monday –
Two workout options:
Option B: A similar workout (for those not participating)
Option A: The Open Workout

________________________________________________________________________________________
Recipe of the Week:
This Cajun Chicken & Sweet Potato Casserole is one of those high-protein, comfort-food meals that checks all the boxes: cozy, flavorful, and macro-friendly.

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
– Or –
“Body Flow”
20 Minute EMOM:
Minute 1 – 15/12 Calorie Row
Minute 2 – 20 Weighted Sit-ups (20/14)

____________________________________________________________________________________
Box Brief:
CrossFit Open Week 1 Details! 

Teams are set!
Check the image below to see whose team you’re on. Your team captain will be reaching out soon with more details.

Each week we’ll post the weekly team challenges — complete them to earn points for your team! Scorecards can be picked up at the front desk, and you can start completing challenges as soon as they’re posted.

---

Friday Night Lights – Week 1

Kickoff: 4:30 PM at Apollo
Theme:  80s Fitness Party! 
Come dressed in your best retro fitness outfit to earn extra team points!

Event Flow:

• 4:30 PM – CrossFit Kids Heat           
  All kids ages 3–9 are welcome to participate (membership not required).
  Parents: please arrive by 4:20 PM so your child can warm up and go over the workout structure.
• 5:00 PM – Head-to-Head Throwdown
   Jack Strong vs Justin Cole! 
  You don’t want to miss this matchup!
• Heats every 30 minutes from 3:30 PM to 7:30 PM.
  All evening classes are canceled to make way for Friday Night Lights.

---

Weekly Schedule

Thursday – Goat Day
Work on your weaknesses before the big event!

Friday – The Open Workout
Morning classes and open gym will run as usual.
Evening classes are canceled for Friday Night Lights.

Saturday – Regular classes at 8:30 & 9:30 AM
(No Open workouts during this time.)

Sunday – Closed

Monday –
Two workout options:
Option B: A similar workout (for those not participating)
Option A: The Open Workout

______________________________________________________________________________________

“Fun in the Sun”
10 Rounds:
100 Meter Run
7 Box Jumps (24/20)
1 Clean & Jerk

______________________________________________________________________________________
Box Brief:
 CrossFit Open Week 1 Details! 

Teams are set!
Check the image below to see whose team you’re on. Your team captain will be reaching out soon with more details.

Each week we’ll post the weekly team challenges — complete them to earn points for your team! Scorecards can be picked up at the front desk, and you can start completing challenges as soon as they’re posted.

---

Friday Night Lights – Week 1

Kickoff: 4:30 PM at Apollo
Theme:  80s Fitness Party! 
Come dressed in your best retro fitness outfit to earn extra team points!

Event Flow:

• 4:30 PM – CrossFit Kids Heat           
  All kids ages 3–9 are welcome to participate (membership not required).
  Parents: please arrive by 4:20 PM so your child can warm up and go over the workout structure.
• 5:00 PM – Head-to-Head Throwdown
   Jack Strong vs Justin Cole! 
  You don’t want to miss this matchup!
• Heats every 30 minutes from 3:30 PM to 7:30 PM.
  All evening classes are canceled to make way for Friday Night Lights.

---

Weekly Schedule

Thursday – Goat Day
Work on your weaknesses before the big event!

Friday – The Open Workout
Morning classes and open gym will run as usual.
Evening classes are canceled for Friday Night Lights.

Saturday – Regular classes at 8:30 & 9:30 AM
(No Open workouts during this time.)

Sunday – Closed

Monday –
Two workout options:

Option B: A similar workout (for those not participating)

Option A: The Open Workout

“Assemble”
For Time: teams of 2
60 Front Squats (135/95)
400 Meter Farmers Carry (53s/36s)
60 Toes to Bar
2000 Meter Row
60 Step-ups (50/35) (20)

_________________________________________________________________
Box Brief:
 CrossFit Open Week 1 Details! 

Teams are set!
Check the image below to see whose team you’re on. Your team captain will be reaching out soon with more details.

Each week we’ll post the weekly team challenges — complete them to earn points for your team! Scorecards can be picked up at the front desk, and you can start completing challenges as soon as they’re posted.

---

Friday Night Lights – Week 1

Kickoff: 4:30 PM at Apollo
Theme:  80s Fitness Party! 
Come dressed in your best retro fitness outfit to earn extra team points!

Event Flow:

• 4:30 PM – CrossFit Kids Heat           
  All kids ages 3–9 are welcome to participate (membership not required).
  Parents: please arrive by 4:20 PM so your child can warm up and go over the workout structure.
• 5:00 PM – Head-to-Head Throwdown
   Jack Strong vs Justin Cole! 
  You don’t want to miss this matchup!
• Heats every 30 minutes from 3:30 PM to 7:30 PM.
  All evening classes are canceled to make way for Friday Night Lights.

---

Weekly Schedule

Thursday – Goat Day
Work on your weaknesses before the big event!

Friday – The Open Workout
Morning classes and open gym will run as usual.
Evening classes are canceled for Friday Night Lights.

Saturday – Regular classes at 8:30 & 9:30 AM
(No Open workouts during this time.)

Sunday – Closed

Monday –
Two workout options:

Option B: A similar workout (for those not participating)

Option A: The Open Workout