WOD

“Power Couple”
20 Rounds: teams of 2
6 Toes to Bar
2 Clean & Jerks (moderate)
100 Meter Farmers Carry (53/36)

_____________________________________________________________________
Box Brief:
CrossFit Open – Week 3 Details! 

We’ve made it to Week 3 of the Open, and the energy the last two weeks has been incredible. Teams are stacking points, the Friday Night Lights crowd has been amazing, and we’ve still got plenty left to go. Let’s finish strong this week!

This week’s theme is Rep Your Box — everyone should come wearing their favorite CrossFit Apollo gear. Shirts, hoodies, hats… anything Apollo! Let’s pack the gym with Apollo pride and earn those team theme points.

---

Friday Night Lights – Week 3

Kickoff: 4:30 PM at Apollo
Theme: Rep Your Box – Apollo Gear Night

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 we can review the workout and get everyone warmed up.

5:00 PM – Ladies Throwdown
This week our Apollo ladies take center stage in a four-way showdown:

 Cecilia vs Kelly vs Julia vs Collette 

This is going to be a fun one, so make sure you’re there to cheer them on!

Heats will run every 30 minutes beginning at 3:30 PM, with the final heat starting at 7:30 PM.
All evening classes will be canceled to make way for Friday Night Lights.

---

Weekly Schedule

Thursday – Goat Day
Take some time to work on weaknesses and prep for the Open workout.

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

Saturday – Normal classes at 8:30 & 9:30 AM
(No Open workouts will be done during these classes.)

Sunday – Closed

Monday – Two workout options will be programmed:

• Option A: The Open workout
• Option B: Another workout with a similar time domain

Let’s bring the energy one more time this Friday and Rep Apollo the right way. 

A. Bench Press
5 x 2

B. “Row Sandwich”
3 Minute AMRAP:
40/32 Calorie Row
Max Strict Press (75/55)
:30 Second Rests
3 Minute AMRAP:
40 Burpees
Max Calorie Row

__________________________________________________________________________________
Box Brief:
CrossFit Open – Week 3 Details! 

We’ve made it to Week 3 of the Open, and the energy the last two weeks has been incredible. Teams are stacking points, the Friday Night Lights crowd has been amazing, and we’ve still got plenty left to go. Let’s finish strong this week!

This week’s theme is Rep Your Box — everyone should come wearing their favorite CrossFit Apollo gear. Shirts, hoodies, hats… anything Apollo! Let’s pack the gym with Apollo pride and earn those team theme points.

---

Friday Night Lights – Week 3

Kickoff: 4:30 PM at Apollo
Theme: Rep Your Box – Apollo Gear Night

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 we can review the workout and get everyone warmed up.

5:00 PM – Ladies Throwdown
This week our Apollo ladies take center stage in a four-way showdown:

 Cecilia vs Kelly vs Julia vs Collette 

This is going to be a fun one, so make sure you’re there to cheer them on!

Heats will run every 30 minutes beginning at 3:30 PM, with the final heat starting at 7:30 PM.
All evening classes will be canceled to make way for Friday Night Lights.

---

Weekly Schedule

Thursday – Goat Day
Take some time to work on weaknesses and prep for the Open workout.

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

Saturday – Normal classes at 8:30 & 9:30 AM
(No Open workouts will be done during these classes.)

Sunday – Closed

Monday – Two workout options will be programmed:

• Option A: The Open workout
• Option B: Another workout with a similar time domain

Let’s bring the energy one more time this Friday and Rep Apollo the right way. 

“Open WOD 26.2”
For Time: 15-Minute Time Cap
80 Foot Dumbbell Overhead Walking Lunge (50/35)
20 Alternating Dumbbell Snatches (50/35)
20 Pull-ups
80 Foot Dumbbell Overhead Walking Lunge (50/35)
20 Alternating Dumbbell Snatches (50/35)
20 Chest to Bar Pull-ups
80 Foot Dumbbell Overhead Walking Lunge (50/35)
20 Alternating Dumbbell Snatches (50/35)
20 Ring Muscle-ups

-OR-

“First Score, Best Score”
20 Minute AMRAP:
200 Meter Run
20 Air Squats
20 Russian Kettlebell Swings (53/36)
20 Sit-ups

_________________________________________________________________________________________
Box Brief:
 CrossFit Open – Week 3 Details! 

We’ve made it to Week 3 of the Open, and the energy the last two weeks has been incredible. Teams are stacking points, the Friday Night Lights crowd has been amazing, and we’ve still got plenty left to go. Let’s finish strong this week!

This week’s theme is Rep Your Box — everyone should come wearing their favorite CrossFit Apollo gear. Shirts, hoodies, hats… anything Apollo! Let’s pack the gym with Apollo pride and earn those team theme points.

---

Friday Night Lights – Week 3

Kickoff: 4:30 PM at Apollo
Theme: Rep Your Box – Apollo Gear Night

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 we can review the workout and get everyone warmed up.

5:00 PM – Ladies Throwdown
This week our Apollo ladies take center stage in a four-way showdown:

 Cecilia vs Kelly vs Julia vs Collette 

This is going to be a fun one, so make sure you’re there to cheer them on!

Heats will run every 30 minutes beginning at 3:30 PM, with the final heat starting at 7:30 PM.
All evening classes will be canceled to make way for Friday Night Lights.

---

Weekly Schedule

Thursday – Goat Day
Take some time to work on weaknesses and prep for the Open workout.

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

Saturday – Normal classes at 8:30 & 9:30 AM
(No Open workouts will be done during these classes.)

Sunday – Closed

Monday – Two workout options will be programmed:

• Option A: The Open workout
• Option B: Another workout with a similar time domain
  
  Let’s bring the energy one more time this Friday and Rep Apollo the right way. 

Open Workout 26.2

_________________________________________________________________________________________
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

_________________________________________________________________________________________
Recipe of the week:
This Lemon Chicken Orzo Bake is light, refreshing, and perfect for meal prep. Packed with lean protein, tender orzo, and fresh veggies, it’s a balanced and flavorful dish that bakes right in the oven. Each serving has over 30 grams of protein, making it an easy option to prep ahead for lunches or dinners.

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