WOD

“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…

“Alternative”
20 Minute AMRAP:
200 Meter Run
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (72/53)
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings

Tomorrow’s Forecast:
Lunges – Sit-ups – Row

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.

Back Squat – Week 4
Track A
4 @ 55% of 1RM
3 @ 65%
2 @ 75%
1 @ 80%
1 @ 86%
1 @ 94%

Track B
5 Reps Moderate
5 Reps Moderate
5 Reps Heavy
5 Reps Heavier
5 Reps Heaviest

Pull-up + Push-up – Week 4
Complete Either of the Following Tracks for Both Strict Pull-ups & Push-ups

Track A
3 Sets:
Max Unbroken at Week 1 Progression

Track B
6 Sets

Tomorrow’s Forecast:
Run – Muscle-ups – Handstand Push-ups – Kettlebell Swings

Box Brief:
Congrats to Brent for being the February Member of the Month at Apollo! Scroll down to learn more about Brent.

Congrats on being the February Member of the Month! Do you feel any different? Like you’re walking on clouds or nervous about all the paparazzi you’re about to deal with?
I feel like it’s about time; I mean, Parker and George won back in 2017 after running very successful campaigns. Honestly, I just appreciate finally receiving the recognition I deserve as I have been a member as far back as when Chad was a competitive cross fitter in the games. Ok, seriously, this time, I am delighted to achieve this prodigious award and look forward to every member congratulating me this month, individually.

How did you get started in CrossFit, and what keeps you coming back to Apollo?
I actually started attempting CrossFit in 2012 at Squadron Officer School down at Maxwell AFB in Alabama when two of my classmates asked me to attend. Still, it wasn’t until I started at Apollo that I really started.

When it comes to Apollo, it has become a place where most of my friends go and where I meet new ones. As a result, my Apollo membership has evolved beyond CrossFit. It now ranges from people who meet to discuss books monthly (yes, we do read books), this guy who cuts my hair ok, another one that runs my real estate transactions, many that share advice on child-rearing, and all of the coaches that are continually impressed by my wit. I mean, I have been gone for the last three years, and it took about 3 mins to get back into the fold; why wouldn’t I keep coming back to Apollo.

What is the most embarrassing thing that’s ever happened to you? Don’t hold back!
Don’t worry, I won’t. I even asked my wife for approval. So as far back as I can remember, I tend to sleepwalk when stressed. The first time I was caught was by my father and stepmother as I tried to walk out the front door to go wait for the bus at 3am with my backpack in my underwear. Fast forward a few years to when I was a young regional bank manager who traveled for work about a week a month. I was in Pittsburgh working on a new promotion and stressing about a successful launch. It was about 3am when I heard a loud click and woke up. Unfortunately, the loud click was my hotel door slamming shut. At this point, I realized where I was, and the fact that I was buck naked and being buck naked meant that it was a reasonable probability that I didn’t have my room key. Thus, I did what anyone would do in that situation. I walked down to the elevator, pressed the button, waited, went inside, pressed another button, walked up to the front desk, and politely asked for a key to my room with a smile on my face.

I heard you’ve recently purchased a home and are doing some renovations. What is your favorite thing about your new place, and what is one thing you’d do to your house if the budget wasn’t a limiting factor?
My favorite thing about the house is the casita because when the in-laws visit, there is a place where I can send them, you know, so they can get a break from the kids.

If budget wasn’t a factor, I would have a basement with a secret entrance point added and not let my wife know, but, unfortunately, I am pretty sure no budget could make all that possible.

Would you rather shrink to 1 inch or grow to 3 stories? Why?
This one is pretty easy; I would shrink to 1 inch. It’s a matter of percentages as 1 inch is a reduction of 98.62% and 3 stories is an increase of about 500%. Thus, my retirement account would go much further if I shrunk than if I grew to 3 stories. Also, I am pretty sure this is the basis of a movie that had Matt Damon in it.

Would you rather have more time or more money? Why?
Again, for me, this is easy more time. While it is true that having more money can buy you time, it is a limited gain because, at some point, I wouldn’t have any more time left. If I am given more time, I can always make more money. I also believe this was addressed in many movies, particularly the Highlander. That dude was supposed to live forever, and he accumulated quite a lot over time.