WOD

“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.

“Mom of the Year”
For Time: 12-minute time cap
20 Thrusters (95/65)
20 Sumo Deadlift High Pulls
20 Push Jerk
20 Power Snatches
20 Overhead Squats
*EMOM 4 Burpees

Recipe of the Week:
Get your week started off right with this recipe!

“History Books”
20 Minute AMRAP: teams of 2
40/30 Calorie Row
40 Russian Kettlebell Swings (70/53)
40 Sit-ups
4 Rope Climbs

Meme of the Week:

5 Rounds Not for Time:
5 Bench Press (heavy)
10 Bent Over Rows
5 Negative Strict Toes to Bar
:10 Bike Sprint

Box Brief:
It’s that time of year again. The Open is upon us!

That means for 4-weeks we will over analyze our strategies, diets and workout partners. We may lose sleep and sanity while we stay up refreshing the leader board. Hoping this is the year you take down Tia!

To go through something this challenging, you need a support group. What better way than throwing down with some friends at Apollo?

Introducing… The Apollo CrossFit Open. 

We will start by splitting the gym up into 4 teams, led by Kaydee, Wes, Momica, and Chad. 

Our in-house competition will work in tandem with the 3-Week CrossFit Games Open. However, we are adding a fourth week of additional fun and games to keep the party going.

Every Thursday, starting February 27th, CrossFit HQ will announce an individual workout.

Along with completing The Open workout, you will have the opportunity to earn points for your team with Unique Weekly Challenges. These challenges can be anything from doing burpees in the produce section at Smith’s to leaving a Google review. The goal is to have fun and make lasting memories.

The 4th Saturday will be a BIG day to earn A LOT of points for your team to close out the competition. We will have plenty of food, fun, and games. 

At the end of the 4-week competition, we will crown our Apollo Open Team Champions!

Below are several details about the competition:

• To be put on a team, simply write your name on the sign-up sheet at the gym.
• We choose the teams
• No one can sign up for a team after March 2nd
• Cost is $20. Money will go towards prizes for the winning team and an Apollo social event. 
• You do NOT need to register for the online CrossFit Open to participate.

Negative Front Squat
Build to heavy set of 2

“Front Loaded”
21 – 15 – 9
Front Squats (155/105)
Box Jumps (30/24)

Box Brief:
It’s that time of year again. The Open is upon us!

That means for 4-weeks we will over analyze our strategies, diets and workout partners. We may lose sleep and sanity while we stay up refreshing the leader board. Hoping this is the year you take down Tia!

To go through something this challenging, you need a support group. What better way than throwing down with some friends at Apollo?

Introducing… The Apollo CrossFit Open. 

We will start by splitting the gym up into 4 teams, led by Kaydee, Wes, Momica, and Chad. 

Our in-house competition will work in tandem with the 3-Week CrossFit Games Open. However, we are adding a fourth week of additional fun and games to keep the party going.

Every Thursday, starting February 27th, CrossFit HQ will announce an individual workout.

Along with completing The Open workout, you will have the opportunity to earn points for your team with Unique Weekly Challenges. These challenges can be anything from doing burpees in the produce section at Smith’s to leaving a Google review. The goal is to have fun and make lasting memories.

The 4th Saturday will be a BIG day to earn A LOT of points for your team to close out the competition. We will have plenty of food, fun, and games. 

At the end of the 4-week competition, we will crown our Apollo Open Team Champions!

Below are several details about the competition:

• To be put on a team, simply write your name on the sign-up sheet at the gym.
• We choose the teams
• No one can sign up for a team after March 2nd
• Cost is $20. Money will go towards prizes for the winning team and an Apollo social event. 
• You do NOT need to register for the online CrossFit Open to participate.