WOD

“Old Town Road”
For Time: teams of 3
120/90 Calorie row
120 Burpees
120 Box jump overs (24/20)
60/45 Calorie row
60 Burpees
60 Box jump overs
800 Meter farmers carry (53s/36s)
Farmers Carry can be completed at any time and while the chipper is going.

Tomorrow’s Forecast:
Friday’s workout calls for clean and jerks and double unders.

Box Brief:
Today is bring a friend day!

A reminder, the weightlifting clinic is tonight at 6:30pm.
Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so invite your friends and family to join the fun!!! See you there!

Our Memorial Day class schedule will be slightly modified. Only 4 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30 and 11:30am.

Bench Press
5 @ 50% of 1RM
5 @ 60%
3 @ 70%
3 @ 80%
Max Reps @ 90%
3 @ 80%
3 @ 70%
5 @ 60%
5 @ 50%

Tomorrow’s Forecast:
Thursday’s workout calls for rowing, burpees, box jumps, and farmers carry.

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

Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so invite your friends and family to join the fun!!! See you there!

Our Memorial Day class schedule will be slightly modified. Only 4 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30 and 11:30am.

“Lord of the Rings”
4 Rounds:
30 KBS (53/36)
30 Wall balls (20/14)
7 Ring muscle-ups

Tomorrow’s Forecast:
Wednesday workout calls for bench press and pull-ups.

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

Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so invite your friends and family to join the fun!!! See you there!

Our Memorial Day class schedule will be slightly modified. Only 4 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30 and 11:30am.

“Weakest Link”
5 Rounds, On the 5:00
400 Meter run
10 Deadlifts
10 Bar facing burpees

Tomorrow’s Forecast:
Tuesday’s workout calls for kettlebell swings, wall balls and muscle-ups.

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

Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so invite your friends and family to join the fun!!! See you there!

Our Memorial Day class schedule will be slightly modified. Only 4 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30 and 11:30am.

“White Devil”
20 Minute AMRAP:
200 Meter run
15 Burpees
10 Back squats (205/145)

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

Jaden, Congratulations on becoming the first Apollo Teen Member of the Month (not counting Parker)! You’re are a perfect representative of the Apollo Teens’ program and your coaches are so proud of you. Now, we have so many questions for you…
How long have you been a member with Apollo and tell us about your first workout.
I have been a member since I was twelve so that means five years now. I remember in my first workout I had to do something with dumbbells and the only other thing I remember is how my legs felt like jelly afterwords.

You have brought friends and family members to classes but even when they don’t return, you do. What brings you back?
Honestly it’s the community. The friendly competition and just seeing how motivated people are is something I hardly see anywhere else. Being around people that push themselves to do better is refreshing, also it’s great for releasing stress caused by school.

You are about to begin your senior year of High School and your High School career has flown by (for us). What are your plans for life after High School?
I’m definitely going to CSN for my first two years of college and from there I’ll decide between UNLV and UNR. I’m not entirely sure what I want to major in yet but probably something with either music or writing. Truthfully I’d rather go to Alaska and live off the land and live in a cabin but my mom won’t let me. She says I can’t survive eating twigs and thinks I’ll get eaten by a bear.

A little birdie told me that you are looking for a summer job. Any prospects? and if you could pick any summer job, what would it be?
I’ve applied to Fabulous Freddie’s and Target and I’m going to apply to more places once summer starts. If I could pick any summer job I think it’d be really cool to work at a national park. It would be relaxing and peaceful to be in nature all day.

With perpetual smiles and the most positive of positive attitudes, you Cartayas are fan favorites at the gym. I can’t imagine any of you with anything less than an ear-to-ear grin, but, I guess, it’s possible. Tell me about a time you got angry (its okay, I wont tell anybody else).
Hmmmmm, yes I remember this one time I got angry recently. About two weeks ago when it was raining hard at school and all these freshman were walking down the hallway and squeaking their shoes on purpose. I was angry at how annoying they were acting when all I wanted was to try and enjoy the rain and all I could hear was loud squeaking. It was very upsetting. As for the gym, anytime I see Fran on the board. That gives me a mixture of anger and sadness.

Jason usually coaches Monday. Brandi usually coaches Thursday. Tuesday, they take turns coaching. Which is your favorite day of the week to attend class?
Oh no! Uhhhhh….I’m going to pick Tuesday for two reasons. The first reason is because Tuesday is not Monday. The second reason is because I get the best of both worlds with Mr. Jason and Ms. Brandi. I appreciate how patient and lighthearted Mr. Jason is and Ms. Brandi is just so nice. I like how they both cheer all of us on and push us to get stronger and better and do our best.

Going off script, I am going to use my last question to make a public statement: As your coach for the past several years, I have had the fortunate opportunity to watch you grow into a strong, responsible, intelligent, and respectful young man, and skilled Crossfitter. We see and hear how proud your parents are of you, and by watching and interacting with you, we know it’s not just lip service. You are a pleasure to coach and to know. Even as your coach, I look up to you, figuratively and literally. Thank you, Jaden, and we are excited to watch you change the world!
Thank you so much for all of your support and setting the right example for myself and all the other teens. I’m so grateful to have had such great people in my life and as role models. I really appreciate everyone at Apollo and being allowed to be a part of such an amazing community.

“Wreck Yourself”
8 Rounds:
40 Seconds dumbbell cleans (50s/35s)
20 Seconds rest
40 Seconds row/bike for calories
20 Seconds rest

Tomorrow’s Forecast:
Friday’s workout calls for running, burpees, and back squats.

Box Brief:
Saturday’s workout will involve a weight vest. If you have one make sure to bring it! If you don’t wish to use one we will of course have other options as well. See you then!

Bench Press
10 @ 45% of 1RM
10 @ 55%
5 @ 65%
5 @ 75%
Max Reps @ 85%
5 @ 75%
5 @ 65%
10 @ 55%
10 @ 45%

Tomorrow’s Forecast:
Thursday’s workout calls for dumbbell cleans and rowing.

Box Brief:
There will be no weightlifting clinic this week. Our next clinic will be on Thursday the 23rd at 6:30pm.

“Christine”
3 Rounds:
500 Meter row
12 Deadlifts @ bodyweight
21 box jumps (24/20)

Tomorrow’s Forecast:
Wednesday’s workout calls for bench press and pull-ups.

Box Brief:
There will be no weightlifting clinic this week. Our next clinic will be on Thursday the 23rd at 6:30pm.