WOD

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

-OR-

“Office Day”
20 Minute EMOM:
Minute 1 – :20 Second L-Sit
Minute 2 – 18/15 Calorie Row

Meme of the Week:

“Bug Bite”
5 Rounds:
200 Meter Run
20 Double Unders
8 Hang Power Cleans (95/65)
20 Double Unders
8 Push Press (95/65)
20 Double Unders

Open Schedule

Thursday – Goat Day 

Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. 

We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. 

Back because of popular demand, we are going to do a CrossFit kids heat at 4:45pm. We welcome all kids from the ages 3-9 to participate. Kids do NOT already have to be an active member in our kids program. Any parents who want their children to participate, please arrive at Apollo by 4:30pm to practice and go over the structure of the modified workout. 

Our main event will kick off at 5pm with several unique challenges for teams to earn extra points for their teams. You will definitely NOT want to miss it! 

Saturday –  Normal classes at 8:30 and 9:30 am. 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.

Front Squat
5 – 4 – 3 – 2 – 1

3 Rounds:
1 Minute Plank
1 Minute Side Plank
1 Minute Side Plank

Open Schedule

Thursday – Goat Day 

Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. 

We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. 

Back because of popular demand, we are going to do a CrossFit kids heat at 4:45pm. We welcome all kids from the ages 3-9 to participate. Kids do NOT already have to be an active member in our kids program. Any parents who want their children to participate, please arrive at Apollo by 4:30pm to practice and go over the structure of the modified workout. 

Our main event will kick off at 5pm with several unique challenges for teams to earn extra points for their teams. You will definitely NOT want to miss it! 

Saturday –  Normal classes at 8:30 and 9:30 am. 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.

“Street Fighter”
14 Minute AMRAP:
12 Kettlebell Swings (72/53)
10 Hand Release Push-ups
8 Box Jumps (24/20)

Romanian Deadlifts
3 x 5

-OR-

“Open WOD 25.1”
15 Minute Ladder: (3/3, 6/6, 9/9, 12/12, etc…)
3 Lateral Burpees Over the Dumbbell
3 Dumbbell Hang Clean to Overheads (50/35)
30 Foot Walking Lunge (2 x 15 feet)
6 Lateral Burpees Over the Dumbbell
6 Dumbbell Hang Clean to Overheads (50/35)
30 Foot Walking Lunge (2 x 15 feet)
9 Lateral Burpees Over the Dumbbell
9 Dumbbell Hang Clean to Overheads (50/35)
30 Foot Walking Lunge (2 x 15 feet)
Etc….

Quote of the Week:
“I have no idols. I admire work, dedication and competence.”
Ayrton Senna

Open Schedule

Thursday – Goat Day 

Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. 

We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. 

Back because of popular demand, we are going to do a CrossFit kids heat at 4:45pm. We welcome all kids from the ages 3-9 to participate. Kids do NOT already have to be an active member in our kids program. Any parents who want their children to participate, please arrive at Apollo by 4:30pm to practice and go over the structure of the modified workout. 

Our main event will kick off at 5pm with several unique challenges for teams to earn extra points for their teams. You will definitely NOT want to miss it! 

Saturday –  Normal classes at 8:30 and 9:30 am. 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.

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

-OR-

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

Meme of the Week:

“Threebie”
20 Minute AMRAP: teams of 3
Partner A – 250/200 Meter Row
Partner B – Weighted Sit-ups (20/14)
Partner C – Box Jumps (24/20)

Open Schedule
Thursday – Goat Day 

Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. 

We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. 

Back because of popular demand, we are going to do a CrossFit kids heat at 4:45pm. We welcome all kids from the ages 3-9 to participate. Kids do NOT already have to be an active member in our kids program. Any parents who want their children to participate, please arrive at Apollo by 4:30pm to practice and go over the structure of the modified workout. 

Our main event will kick off at 5pm with several unique challenges for teams to earn extra points for their teams. You will definitely NOT want to miss it! 

Saturday –  Normal classes at 8:30 and 9:30 am. 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.

“Creed”
5 Rounds:
3 Muscle-ups
6 Power Cleans (185/135)
150 Meter Run

Open Schedule
Thursday – Goat Day 

Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. 

We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. 

Back because of popular demand, we are going to do a CrossFit kids heat at 4:45pm. We welcome all kids from the ages 3-9 to participate. Kids do NOT already have to be an active member in our kids program. Any parents who want their children to participate, please arrive at Apollo by 4:30pm to practice and go over the structure of the modified workout. 

Our main event will kick off at 5pm with several unique challenges for teams to earn extra points for their teams. You will definitely NOT want to miss it! 

Saturday –  Normal classes at 8:30 and 9:30 am. 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.

Bulgarian Split Squats
5 x 5 (each side)

“Makonnen”
7 Minute Ladder: (1, 2, 3, 4, 5, etc…)
Wall Balls (20/14)
Kettlebell Swings (53/36)

Quote of the Week:
“We must be willing to let go of the life we planned so as to have the life that is waiting for us.”
Joseph Campbell

Open Schedule
Thursday – Goat Day 

Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. 

We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. 

Back because of popular demand, we are going to do a CrossFit kids heat at 4:45pm. We welcome all kids from the ages 3-9 to participate. Kids do NOT already have to be an active member in our kids program. Any parents who want their children to participate, please arrive at Apollo by 4:30pm to practice and go over the structure of the modified workout. 

Our main event will kick off at 5pm with several unique challenges for teams to earn extra points for their teams. You will definitely NOT want to miss it! 

Saturday –  Normal classes at 8:30 and 9:30 am. 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.