WOD

“Return to Sender”
2 Rounds:
1000/800 Meter Row
30 Single Dumbbell Hang Clean and Jerks (50/35)
50 Single Dumbbell Box Step-ups (24/40) (50/35)
5 Rope Climbs

Tomorrow’s Forecast:
Player’s Choice

Quote of the Week:
“We should be taught not to wait for inspiration to start a thing. Action always generates inspiration. Inspiration seldom generates action.”
Frank Tibolt

Box Brief:
The CrossFit Open is coming soon! Starting on February 24th there will be a three-week international competition where anyone — regardless of fitness level or ability — can join in. Each week CrossFit will release a workout, and we will do those workouts on Friday. We will also be putting on weekly challenges to bring the community together and earn prizes. Below is our schedule during the Open.
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and 3:30pm class will run normally. All night classes will be cancelled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 5pm with the final heat starting at 7:30pm.
Saturday – Normal classes at 8:30 and 9:30am. There will be NO Open workouts done at this time.
Sunday – Closed
Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

Weekly Challenges
For those that would like to participate, you can pick up a challenge card at the front desk and start earning points. For every challenge complete you will earn a raffle ticket.

Athletes will submit their challenge cards before each Friday Night Lights. Our raffle drawing will take place during Friday Night Lights.

“Open Test”
20 Minute AMRAP:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 T2B
30 C2B Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups

Recipe of the Week:
Sheet Pan Recipes are great when you don’t have a lot of time to whip up a fancy meal. Give this Sheet Pan Chicken With Sweet Potato Wedges and Roasted Broccoli a try!

Ingredients:
2 large sweet potatoes, washed and cut into wedges
1½ tablespoons canola oil
1 tablespoon fresh sage, chopped
Salt
Pepper
1 small chicken breast (bone-in, skin-on, about 8 oz)
4 cups broccoli florets
5 cloves garlic, chopped

Instructions:
1) Heat oven to 425° and line a large sheet pan with parchment paper.

2) Toss potatoes with oil, sage, and salt and pepper. Arrange in a single layer on sheet pan. Season chicken on all sides with salt and pepper, and place in center of pan, skin side up.

3) Roast 15 minutes.

4) Flip potatoes. Add broccoli and garlic and toss with potatoes.

5) Roast 15 to 20 minutes more, until chicken is cooked through, potatoes are soft, and broccoli is al dente and crispy.

6) Let chicken rest 5 minutes, then bone and thinly slice, leaving skin on.

“Empty Nester”
4 Rounds: (24 Total Minutes)
Tabata (6 Rounds – 20 Seconds On, 10 Seconds Off)
Barbell Movement (45/35)
Round 1 – Front Rack Reverse Lunges
Round 2 – Strict Press
Round 3 – Back Squat
Round 4 – Bent Over Row

Tomorrow’s Forecast:
Open Test

Box Brief:
The CrossFit Open is coming soon! Starting on February 24th there will be a three-week international competition where anyone — regardless of fitness level or ability — can join in. Each week CrossFit will release a workout, and we will do those workouts on Friday. We will also be putting on weekly challenges to bring the community together and earn prizes. Below is our schedule during the Open.
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and 3:30pm class will run normally. All night classes will be cancelled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 5pm with the final heat starting at 7:30pm.
Saturday – Normal classes at 8:30 and 9:30am. There will be NO Open workouts done at this time.
Sunday – Closed
Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

Weekly Challenges
For those that would like to participate, you can pick up a challenge card at the front desk and start earning points. For every challenge complete you will earn a raffle ticket.

Athletes will submit their challenge cards before each Friday Night Lights. Our raffle drawing will take place during Friday Night Lights.

Meme of the Week:

“Super Duper”
20 Minute AMRAP:
400 Meter Run
20 Dumbbell Ground to Overhead (50/35)
30 Sit-ups

Tomorrow’s Forecast:
Lunges – Strict Press – Back Squat – Bent Over Row

Box Brief:
Through the Open, every Friday night at 5:30pm we will be hosting dinner and a show at Apollo. Get ready to eat some delicious chow and watch some of our own throwdown for the title Apollo’s Fittest. While most of us will be enjoying a good meal, 20 others will be completing the Open workout announced the night prior. On week 1 of the Open we will start off with 10 men and 10 women, competing head to head. Only the top 7 athletes in each category will move on to week two and the top 4 will compete in the third and final Friday Night Lights event.

Want to compete in the Friday Night Festivities? All you have to do is complete the class WOD on Friday the 18th and put a star next to your name on the whiteboard. We will take the top ten men and women’s scores from this workout to determine the athletes competing for the title Apollo’s Fittest.

Recovery of the Week:
Get your day started off right with some yoga flow! Follow the video below and let’s recover!

Back Squat – Week 5
Track A
4 @ 55% of 1RM
3 @ 65%
2 @ 75%
1 @ 80%
1 @ 86%
1 @ 92%
1 @ ???

Track B
Follow the same rep scheme as Track A but ignore the percentages. Go up based off feel and push to a 1RM with perfect form.

Pull-up + Push-up – Week 5
Track A
1 Set Each
Max Unbroken Pull-ups
Max Unbroken Push-ups
Rest as needed between exercises

Track B
3 Sets Each
Max Unbroken Pull-ups (hardest progression)
Max Unbroken Push-ups (hardest progression)

Tomorrow’s Forecast:
Run – Sit-ups – DB Ground to Overhead

Box Brief:
The CrossFit Open is coming soon! Starting on February 24th there will be a three-week international competition where anyone — regardless of fitness level or ability — can join in. Each week CrossFit will release a workout, and we will do those workouts on Friday. We will also be putting on weekly challenges to bring the community together and earn prizes. Below is our schedule during the Open.
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and 3:30pm class will run normally. All night classes will be cancelled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 5pm with the final heat starting at 7:30pm.
Saturday – Normal classes at 8:30 and 9:30am. There will be NO Open workouts done at this time.
Sunday – Closed
Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

Weekly Challenges
For those that would like to participate, you can pick up a challenge card at the front desk and start earning points. For every challenge complete you will earn a raffle ticket.

Athletes will submit their challenge cards before each Friday Night Lights. Our raffle drawing will take place during Friday Night Lights.

Question of the Week:
What movements will we see during the first week of the Open?

“Freedom Sauce”
3 Minute AMRAP:
21 Overhead Squats (95/65)
21 Lateral Burpees Over Bar
Max Calorie Row

3-minute rest

3 Minute AMRAP:
18 Overhead Squats (115/85)
18 Lateral Burpees Over Bar
Max Calorie Row

3-minute rest

3 Minute AMRAP:
15 Overhead Squats (135/95)
15 Lateral Burpees Over Bar
Max Calorie Row

3-minute rest

3 Minute AMRAP:
12 Overhead Squats (155/105)
12 Lateral Burpees Over Bar
Max Calorie Row

Tomorrow’s Forecast:
Strength Day

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday, February 19th at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

Quote of the Week:
“Happiness is the only thing that multiplies when you share it.”
Albert Schweitzer

“Pass Interference”
3 Rounds:
15 Deadlifts (135/95)
15 Pull-ups

3 Rounds:
12 Front Squats (135/95)
12 Chest to Bar Pull-ups

3 Rounds:
9 Shoulder to Overhead (135/95)
9 Bar Muscle-ups

Box Brief:
Through the Open, every Friday night at 5:30pm we will be hosting dinner and a show at Apollo. Get ready to eat some delicious chow and watch some of our own throwdown for the title Apollo’s Fittest. While most of us will be enjoying a good meal, 20 others will be completing the Open workout announced the night prior. On week 1 of the Open we will start off with 10 men and 10 women, competing head to head. Only the top 7 athletes in each category will move on to week two and the top 4 will compete in the third and final Friday Night Lights event. 

Want to compete in the Friday Night Festivities? All you have to do is complete the class WOD on Friday the 18th and put a star next to your name on the whiteboard. We will take the top ten men and womens scores from this workout to determine the athletes competing for the title Apollo’s Fittest.

“S-Core Board”
For Time:
50 – 40 – 30 – 20 – 10
Single Dumbbell Reverse Lunges (50/35)
Sit-ups
Calorie Row

Tomorrow’s Forecast:
Deadlifts – Pull-ups – Front Squats – Shoulder to Overhead – Muscle-ups

Meme of the Week:
Every night…