WOD

“Salt and Pepper”
20 Minute AMRAP: teams of 2
200 Meter run or 10 calorie row or 10 calorie bike
20 Ring push-ups
20 KBS (53/36)
One athlete will complete a full exercise before switching. For example: Partner A runs, rows or bikes, then Partner B will complete the push-ups followed by Partner A finishing the round on KBS

Tomorrow’s Forecast:
Friday’s workout calls for running, rowing, toes to bar, and dumbbell clusters.

Box Brief:
Today is Bring a Friend Day!

Looking to improve your nutritional independence and overall health? Our next Habitap Challenge starts on June 17th! Registration is now live on our website.

“Jelly Belly”
For Time:
50 – 40 – 30 – 20 – 10 – – Sit-ups
20 – 16 – 12 – 8 – 4 – Burpee box jump overs (24/20)
10 – 8 – 6 – 4 – 2 – Deadlifts

Tomorrow’s Forecast:
Thursday’s workout calls for running, push-ups, and kettle bell swings.

Box Brief:
Bring A Friend Day is on Thursday!!!

The Habitap Challenge starts next Monday! During this 10 week program, we will help shift how you think about nutrition and wellness. The goal is to create changes that last a lifetime rather than the duration of the challenge. If this sounds right for you, then sign up before June 17th.

Front Squat
5 @ 50% of 1RM
5 @ 60%
3 @ 70%
3 @ 80%
Max Reps @ 90%
3 @ 80%
3 @ 70%
5 @ 60%
5 @ 50%

Tomorrow’s Forecast:
Wednesday’s workout calls for sit-ups, burpee box jump overs, and deadlifts.

Box Brief:
If you’re looking for the next step to improving your overall health and wellness then the Habitap Challenge might be for you. Registration is now live on our website. It kick’s off on June 17th!

Bring A Friend Day is on Thursday!!!

“Burnt Ends”
16 Minute AMRAP:
500 Meter row
20 Push press (115/85)
20 C2B Pull-ups

Tomorrow’s Forecast:
Tuesday’s workout calls for front squat.

Box Brief:
Looking to improve your nutritional independence and overall health? Our next Habitap Challenge starts on June 17th! Registration is now live on our website.

Bring A Friend Day is on Thursday!!!

Snatch
Build to a heavy single

“Black and Blue”
50 – 35 – 20
Wall balls (20/14)
KBS (53/36)

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

Congrats on being our June Member of the Month!! You have been on our radar for a long time. How does it feel to finally join this exclusive group of awesome people?
It feels great! Thanks for thinking of me. It means a lot.

Do you remember your first workout at Apollo? If yes, what was it? What keeps you coming back for more?
I dropped in on a day the WOD was Angie. I didn’t know much about CrossFit and thought it was more like a boot camp type class. I remember being confused after reading the WOD like, “What do they mean do 100 pull-ups? Can people do that?”. Luckily, Monica was there to help me modify my way through. I’m sure I didn’t even believe her when she said that one day I should be able to do it RX. I keep coming back because I love the atmosphere here and I have had great results. Apollo is where I started squatting and lifting bars with any weights on them. I did my first pull-up (kipping and strict), T2B, HSPU, and even bar muscle ups here. Plus, like everyone else mentions the coaching staff here is so encouraging and helpful that no workout seems to intimidating.

So you’re an ultrasound technologist. What’s the craziest thing you’ve seen at work?
There are two that come to mind. The coolest was a woman who was 9 week pregnant with triplets! Her husband and her had a 10 year old and finally decided they wanted one more. Can you imagine? The craziest/scariest was a man who I saw a 8 cm aortic aneurysm on during a routine kidney ultrasound. That woke me up. I was terrified it would rupture if he breathed too hard. He said he was at the gym the day before doing crunches!

If you could create a workout for the entire gym to do, what would it be and why?
400 meter run
3 Rounds of – 21 cal row, 15 T2B, 9 squats holding dumbells (50/35)
400 meter run
That was actually very difficult. I’m glad I don’t have to do that every day. I just tried to pick exercises for a full body workout. I like the 21,15,9 workouts and think 3 rounds is plenty but it didn’t feel quite enough so I added the runs.

Let’s imagine you’re a UFC fighter walking up to the octagon. What song do they play for you?
Burial by Yogi. It just feels tough and I love hearing it in or before a workout to getting me pumped.

Tell us something we don’t know about you. It doesn’t have to be your darkest secret. Unless you want to share…
I can’t think of anything too crazy but my hobbies include cross stitching, snowboarding, and hiking with my family when I can. I’ve also lived in 2 other countries with the Air Force.

What is your most frequently used Emoji? Don’t lie! We know you love to use them.
I mostly use the one that has one eye closed and is sticking out its tongue. I use it all the time when joking or being silly. I like it more than the laughing crying emoji because honestly not that much is THAT funny. It feels more genuine.

“Skippy”
4 Rounds:
50 Double unders
30 Hand release push-ups
20 T2B
2 Rope climbs

Tomorrow’s Forecast:
Friday’s workout consist of a heavy snatch. Then wall balls and kettle bell swings for the workout.

Box Brief:
Looking to improve your nutritional independence and overall health? Our next Habitap Challenge starts on June 17th! Registration is now live on our website.

“Lead Foot”
5 Minute AMRAP:
Buy In – 50/35 Calorie row
10 Bar facing burpees
10 Clean and jerks (135/95)
5-Minute Rest
5 Minute AMRAP:
Buy In – 40/30 Calorie Row
10 Bar facing burpees
7 Clean and jerks (155/105)
5-Minute Rest
5 Minute AMRAP:
Buy In – 30/20 Calorie row
10 Bar facing burpees
4 Clean and jerks (185/125)

Tomorrow’s Forecast:
Thursday’s workout consist of double unders, push-ups, toes to bar, and rope climbs.

Box Brief:
If you have mobility restrictions related to the squat now is the perfect time to address them. The strength program for the next three weeks involves squatting. Make it a goal to improve your mobility and body position!

Front Squat
10 @ 45% of 1RM
10 @ 55%
5 @ 65%
5 @ 75%
Max Reps @ 85%
5 @ 75%
5 @ 65%
10 @ 55%
10 @ 45%

Tomorrow’s Forecast:
Wednesday’s workout calls for rowing, burpees, cleans, and jerks.

Box Brief:
If you have mobility restrictions related to the squat now is the perfect time to address them. The strength program for the next three weeks involves squatting. Make it a goal to improve your mobility and body position!