WOD

“Pound For Pound”
3 Rounds:
50 Double unders
10 Shoulder to overhead

Tomorrow’s Forecast:
Wednesday’s workout calls for rowing, assault bike/burpees, and running.

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

The final week of the Open is upon us! To celebrate we are having a potluck during our Friday Night Lights event starting at 5pm. Bring your favorite dish to share with everyone.

Your bingo cards are also due by Friday at 5pm. Finish getting your cards filled out for a chance at free membership!

Open WOD 19.4
”For Time: 12 Minute cut-off
3 Rounds:
10 Power snatch (95/65)
12 Bar facing burpees
Rest 3-minutes
3 Rounds:
10 Bar muscle-ups
12 Bar facing burpees
-OR-
“MJ”
23 Minute AMRAP:
300 Meter run
30 Wall balls
200 Meter run
2 Rope climbs

Tomorrow’s Forecast:
Tuesday’s workout calls for double unders and shoulder to overhead.

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

The final week of the Open is upon us! To celebrate we are having a potluck during our Friday Night Lights event starting at 5pm. Bring your favorite dish to share with everyone.

Your bingo cards are also due by Friday at 5pm. Finish getting your cards filled out for a chance at free membership!

“Open WOD 19.4”
For Time:
3 Rounds:
10 Snatches (95/65)
12 Bar-facing burpees
Then, rest 3 minutes before continuing with:
3 Rounds:
10 Bar muscle-ups
12 Bar-facing burpees
Time cap 12 minutes, including 3-minute rest
period

Box Brief:
On Friday, March 15th at 10am we will host this years Maltz Challenge. Morning classes will be cancelled to accommodate. This year we have the privilege of honoring MSgt Bill Posch and SSgt Carl P. Enis, assigned to the 308th Rescue Squadron, out of Patrick Air Force Base, Florida. Both men made the ultimate sacrifice on March 15, 2018. Posch, Enis and 5 other Airmen, from the JOLLY 51 crew, were killed when their HH-60 Pave Hawk crashed in Anbar Province, Iraq. During their memorial service, Col. Kurt Matthews, Commander, 920th Rescue Wing, spoke of their example they set. “If I were stranded on a battlefield somewhere injured, and I could pick the names of my rescuers, I would have chosen the crew of JOLLY 51. They were that good. In fact, Bill and Carl were the best of the best. Our obligation is to honor their lives by keeping them in our hearts and minds and endeavoring each day to make them proud of us because we are so grateful and so proud of them.”

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
5 Rounds:
2 Minutes – Goat 1
2 Minutes – Goat 2

Tomorrow’s Forecast:
Friday’s workout calls for Open WOD 19.4!

Box Brief:
Don’t forget to fill out your bingo cards for the chance at free membership for one, two or three months!

Congrats to Josh Miller for being the March Member of the Month at Apollo! Scroll down to learn more about Josh.

What was your first experience with CrossFit? And what makes you come back for more?
My first experience with CrossFit was pretty rough. The first workout I completed was Fran and I definitely was not prepared! I was a few reps into the set of 15’s and I found myself sprinting out the front door to throw up haha. I keep coming back to CrossFit because not only does it challenge me on every workout but the Apollo community is amazing! The camaraderie and jokes between athletes and coaches is something I look forward to on a daily basis.

With the development of the beard some people may not realize you are a military veteran. Thank you for your service! What did you do in the military? What’s your favorite part about being a civilian?
Thank you! I spent six years doing logistics in the military and it was overall a great experience that taught me a lot. My favorite part about being a civilian is honestly the simple freedoms, like not having to shave every single day or being able to wear what I want to work and not the same uniform.

Recently you became a dog owner. What breed of dog is it? Have you had any crazy dog moments yet?
I have a beautiful Golden Retriever and yes she is a handful! One time I was watering some plants in my backyard and she decided to grab the hose that was running and bring it inside my kitchen. Luckily I caught her really quick and it wasn’t too bad of a clean up.

I always like asking this question. If you had to make a workout that represented you, what would it be?
I’d much rather suffer through a really long workout then do a sprint. So my workout would be a 40 minute AMRAP. 400 meter run. 10 dumbbell snatch. 10 T2B. 10 box jumps.

Now for my goofy questions. If you could redesign the food pyramid without any dire health consequences how would it look?
Just fill the entire pyramid up with carbs! Any Italian or Mexican food is always my go-to on a cheat day.

If you could invite any three people, either past or present to a dinner party, who would it be?
Oh this is a good one! My first choice would be the host of my favorite podcast, Joe Rogan. Next would be the hilarious comedian, Theo Von. My final choice would be the president of Barstool Sports, David Portnoy. I think the conversations would be really funny between these three.

What inanimate object do you wish you could eliminate from existence?
This took me way to long to think about but I’m gonna say the stand that people hang bananas on. It is useless and I wouldn’t mind of it no longer existed.

Overhead Squat
Build to a heavy set of 5

“Black Eye”
21-15-9
Hang power snatch (95/65)
OHS (95/65)

Tomorrow’s Forecast:
Thursday’s workout calls for developing our weaknesses.

Box Brief:

On Friday, March 15th at 10am we will host this years Maltz Challenge. Morning classes will be cancelled to accommodate. This year we have the privilege of honoring MSgt Bill Posch and SSgt Carl P. Enis, assigned to the 308th Rescue Squadron, out of Patrick Air Force Base, Florida. Both men made the ultimate sacrifice on March 15, 2018. Posch, Enis and 5 other Airmen, from the JOLLY 51 crew, were killed when their HH-60 Pave Hawk crashed in Anbar Province, Iraq. During their memorial service, Col. Kurt Matthews, Commander, 920th Rescue Wing, spoke of their example they set. “If I were stranded on a battlefield somewhere injured, and I could pick the names of my rescuers, I would have chosen the crew of JOLLY 51. They were that good. In fact, Bill and Carl were the best of the best. Our obligation is to honor their lives by keeping them in our hearts and minds and endeavoring each day to make them proud of us because we are so grateful and so proud of them.”

“Pins and Needles”
15 Minute AMRAP:
15 Deadlifts (185/135)
10 Bar facing burpees
5 Muscle-ups

Tomorrow’s Forecast:
Wednesday’s workout calls for hang power snatch and overhead squat.

Box Brief:
On Friday, March 15th at 10am we will host this years Maltz Challenge. Morning classes will be cancelled to accommodate. This year we have the privilege of honoring MSgt Bill Posch and SSgt Carl P. Enis, assigned to the 308th Rescue Squadron, out of Patrick Air Force Base, Florida. Both men made the ultimate sacrifice on March 15, 2018. Posch, Enis and 5 other Airmen, from the JOLLY 51 crew, were killed when their HH-60 Pave Hawk crashed in Anbar Province, Iraq. During their memorial service, Col. Kurt Matthews, Commander, 920th Rescue Wing, spoke of their example they set. “If I were stranded on a battlefield somewhere injured, and I could pick the names of my rescuers, I would have chosen the crew of JOLLY 51. They were that good. In fact, Bill and Carl were the best of the best. Our obligation is to honor their lives by keeping them in our hearts and minds and endeavoring each day to make them proud of us because we are so grateful and so proud of them.”

“Open WOD 19.3”
For Time: 10-minute cut-off
200 Foot overhead dumbbell lunge (50/35)
50 Dumbbell step-ups (50/35)(24/20)
50 Strict HSPU
200 Foot handstand walk
-OR-
“Slim Fast”
For Time:
2000 Meter row
200 Double unders
1 Mile run

Tomorrow’s Forecast:
Tuesday’s workout calls for deadlifts, burpees, and muscle-ups.

Box Brief:
All morning classes this Friday, March 15th will be cancelled due to the Maltz Challenge.
This year we have the privilege of honoring MSgt Bill Posch and SSgt Carl P. Enis, assigned to the 308^th Rescue Squadron, out of Patrick Air Force Base, Florida.  Both men made the ultimate sacrifice on March 15, 2018.  Posch, Enis and 5 other Airmen, from the JOLLY 51 crew, were killed when their HH-60 Pave Hawk crashed in Anbar Province, Iraq.   During their memorial service, Col. Kurt Matthews, Commander, 920^th Rescue Wing, spoke of their example they set.  “If I were stranded on a battlefield somewhere injured, and I could pick the names of my rescuers, I would have chosen the crew of JOLLY 51.  They were that good.  In fact, Bill and Carl were the best of the best.  Our obligation is to honor their lives by keeping them in our hearts and minds and endeavoring each day to make them proud of us because we are so grateful and so proud of them.”

Open WOD 19.3
For time:
200-ft. Dumbbell overhead lunge (50/35)
50 Dumbbell box step-ups (50/35)
50 Strict handstand push-ups
200-ft. Handstand walk
10 Minute time cap

Box Brief:
On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have the privilege of honoring MSgt Bill Posch and SSgt Carl P. Enis, assigned to the 308th Rescue Squadron, out of Patrick Air Force Base, Florida. Both men made the ultimate sacrifice on March 15, 2018. Posch, Enis and 5 other Airmen, from the JOLLY 51 crew, were killed when their HH-60 Pave Hawk crashed in Anbar Province, Iraq. During their memorial service, Col. Kurt Matthews, Commander, 920th Rescue Wing, spoke of their example they set. “If I were stranded on a battlefield somewhere injured, and I could pick the names of my rescuers, I would have chosen the crew of JOLLY 51. They were that good. In fact, Bill and Carl were the best of the best. Our obligation is to honor their lives by keeping them in our hearts and minds and endeavoring each day to make them proud of us because we are so grateful and so proud of them.”