WOD

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

-OR-

“Open WOD 22.1”

Tomorrow’s Forecast:
Power Cleans – Row – Toes to Bar – Wall Balls – Muscle-ups

Open WOD 22.1
15 Minute AMRAP:
3 Wall Walks
12 Dumbbell Snatches (50/35)
15 Box Jump Overs

Box Brief:
The Open is here! Make sure to pick up your Raffle Score Sheets at the front desk and start completing those tasks. Each task we earn you raffle tickets for a ton of prizes. Below is a list of this week’s prizes:
1 Phorm Products
Froning Farm Bison Jerky
Nocco Beverages
WodBalls
1 Hour Massage at Chiropractor Healing Center
White Wong Physical Therapy Session
Fuel for Fire Products
Meal Prep from Balanced Nutrition

“The Deuce”
18 Minute AMRAP: teams of 2
Max Kettlebell Swings (53/36) + Bar Hang
200 Meter Run
Max Box Jumps (24/20) + Handstand Hold
200 Meter Run
Max Russian Twists (36/25) + Wall Sit
200 Meter Run

Tomorrow’s Forecast:
The Open!

Box Brief:
Want a FREE membership?

Starting Monday and through the end of March, you can earn a FREE membership just by having a friend, or two, or 3, sign up at Apollo. For each person that signs a 12-month contract and mentions your name on their first visit, YOU will get a credit to your current membership.

1 Referral = 50% off next month’s membership dues

2 Referrals = 100% off next month’s membership dues

Every Additional Referral = 1 Free Month

For the next six weeks we are making it even easier for you to bring your friends in to check us out.

Attached is a picture you can share on your social media, emails or even text to your buddies with events/workouts to get them in the door. We will also have some physical copies at the front desk if you’d like to hand some out.

Just be sure that when your friend comes in, they tell one of our staff YOU referred them. We will keep track and ensure you earn your reward if your buddy signs up.

There is no limit to how many FREE months you can earn.

Happy sharing!

“Open House”
20 Minute AMRAP:
400 Meter Run
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

Tomorrow’s Forecast:
Kettlebell Swings – Run – Box Jumps – Russian Twists

Box Brief:
We are going to have several raffle drawings each Friday night after the workout event. START RIGHT NOW working on your points. You can print your challenge card out from the member page or get one at the front desk. Validate your points, get your tickets, write your name on them, and put them in the hopper before the drawing each Friday.

Recovery of the Week:
Had a tough workout? Use some tips detailed in the video below to help!

“Free Guy”
Presses
Strict Press
Push Press
Push Jerk

Body Weight
Max Unbroken Double Unders
Max L-Sit
Max Handstand Hold

Girl WOD
Annie
50-40-30-20-10
Double-Unders
Sit-Ups

Fran
21-15-9
Thrusters (95/65)
Pull-Ups

Grace
30 Clean and Jerks (135/95)

Tomorrow’s Forecast:
Run – Sit-ups – Push-ups – Pull-ups

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.

“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: