Monday 3.18.2024


Monday 3.18.2024

Ricky & Greyson

“Open WOD 24.3”
For Time:

5 Rounds:
10 Thrusters (95/65)
10 Chest to Bar Pull-ups

Rest 1-Minute

5 Rounds:
7 Thrusters (135/95)
7 Bar Muscles-ups
Time Cap: 15 Minutes


“Spring Training”
12 Minute AMRAP:

6 Cleans (155/105)
12 Push-ups
18/16 Calorie Row

Box Brief:
The CrossFit Open may be over but we are not finished with our in-house Open team competition.

This Saturday the 23rd will be the finale where teams will compete for The Apollo Open Championship!

There will be one class at 8:30. The finale of events for the Open will begin at 10:00. They will include:

A pot luck with silent & anonymous voting for best dish. Points for 1st 2nd & 3rd
A Pickleball tournament with each team offering up 2 teams of 2 to compete. That’s an 8 team bracket with points awarded for 1st, 2nd & 3rd.
Teams rowing 10,000 meters in 250m increments then shoot several targets with a nerf gun. They will do 5 burpees for each miss before the other can get on the rower.
Points for 1st, 2nd & 3rd for each of the 3 categories mentioned above.

1st = 30 pts

2nd = 20 pts

3rd = 10 pts

Teams will also receive a point for each team member in attendance and another point for wearing your team color.

See you there!

Nick & Tianna