WOD

Brent

“Rag Doll”
4 Rounds:
20 Burpees
20 T2B
20 Ring dips

Box Brief:
Bring a Friend a Friend Day (BAFD) is this Thursday!

Don’t forget to sign up for The Open!

Micah

…

Clean Pulls
3 – 3 – 3 – 3 – 3
@90-105% of 1 rep max

“Clean Up”
10 Minute AMRAP:
50 Double unders
25 Power cleans (95/65)
50 Double unders
20 Power cleans (135/95)
50 Double unders
15 Power cleans (185/125)
50 Double unders
10 Power cleans (225/155)
50 Double unders
5 Power cleans (275/185)

Box Brief:
Maltz Challenge T-shirts order forms must be turned in by March 1st for people to receive their shirt on the day of the event.

Bring A Friend Day is Thursday!!!

Don’t forget to sign up for The Open!

Sean C

Brando & Grizz

Strict Press
Find 1 rep max

“Dumbbell-Dore”
4 Sets:
30 Seconds max hang dumbbell squat cleans (50s/35s)
30 Seconds rest
30 Seconds max dumbbell push press (50s/35s)
90 Seconds rest

Box Brief:
It’s that time of year again. The Open is upon us! That means for 5-weeks we will over analyze our strategies, diets and workout partners. We may lose sleep and sanity while we stay up refreshing the leaderboard. Hoping this is the year you take down Fraser! To go through something this challenging, you need a support group. What better way than throwing down with some friends at Apollo?
Every Thursday, starting February 22nd, CrossFit HQ will announce an individual workout. Each athlete will have until the following Monday at 5pm to complete the workout and turn in their score to Games.CrossFit.com. Your individual score will go towards your teams overall total each week. At the end of the 5-week competition, we will crown our new team Champions! Last year our winners were The  Guns & Poses!! Who will take the belt home in 2018?!!
Below are several details about the competition:
Teams of 4

Athletes must be registered for the open to compete

We choose the teams

No one can sign up for a team after February 21st

We finalize the teams on February 22nd before 5pm

Every week we will have fun challenges allowing your team to earn extra points toward their overall score to help give them an edge. These challenges can be anything from doing burpees in the produce section at Smith’s to wearing matching costumes during the workout.

Each team will designate a team captain to track their scores and extra points. The team captain is responsible for ensuring all teammates have completed their workout and extra points have been submitted.

At the end of each week, when all scores are finalized, we will post a new leader board. The team who is ranked the highest after the five weeks, will be awarded our “Apollo Championship Belt”!

…

Marie

“18 Going On 30”
18 Minute AMRAP:
30 Push jerks (115/80)
30 Box jumps (24/20)
30 Calorie row
30 T2B

Box Brief:
People are wondering when we are hosting the Open workouts during the open. Here it is!
Thursday
Last regular class will be at 3:30pm. After the announcement we will open up heats for anyone to complete the open workout. No official classes will be run but anyone and everyone is welcome to do the Open workouts at this time. This will be our “Thursday Night Lights”.
Friday
All classes will be programmed as Goat Day. 20 Minute AMRAP of practicing two different movements. This will be a great opportunity for athletes competing on Saturday to hone in their skills before they attempt the workout. You may do the Open workout during class but you must not interrupt the class and are responsible to find your own judge.
Saturday
9am-Close we will set up heats and judges. Sign up sheets for heats are available at 8:30am. So if you want to be in the first couple heats, you’ll need to show up early. This is typically our biggest day of competing. If you want high energy and excitement then Saturday is your day. Come cheer on your friends or throw down along side them. Either way, Saturday is a ton of fun!
Sunday – 9am-11am we will set up heats and judges. We will turn off the lights at 11 so plan on being done before then. Do not show up at 11!! 🙂
Monday
You are more than welcome to give the workout another go on Monday but you need to find your own judge to count and record your time. This must be done during open gym time. No open workouts will be done during scheduled classes.

Erica

…

“Mission Impossible”
20 Minute EMOM:
Even Minutes – 20/15 Calorie row
Odd Minutes – 200 Meter run

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). The 6:30 and 7:30pm classes will be cancelled to accommodate.

Taylor

Hugh

“Love Is A Battlefield”
5 Rounds: teams of 2
1 Minute – Thrusters (95/65)
1 Minute – Ring push-ups
1 Minute – Dumbbell step-ups (50/35) (20”)
1 Minute Rest

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). The 6:30 and 7:30pm classes will be cancelled to accommodate.

People are wondering when we are hosting the Open workouts during the open. Here it is!
Thursday
Last regular class will be at 3:30pm. After the announcement we will open up heats for anyone to complete the open workout. No official classes will be run but anyone and everyone is welcome to do the Open workouts at this time. This will be our “Thursday Night Lights”.
Friday
All classes will be programmed as Goat Day. 20 Minute AMRAP of practicing two different movements. This will be a great opportunity for athletes competing on Saturday to hone in their skills before they attempt the workout. You may do the Open workout during class but you must not interrupt the class and are responsible to find your own judge.
Saturday
9am-Close we will set up heats and judges. Sign up sheets for heats are available at 8:30am. So if you want to be in the first couple heats, you’ll need to show up early. This is typically our biggest day of competing. If you want high energy and excitement then Saturday is your day. Come cheer on your friends or throw down along side them. Either way, Saturday is a ton of fun!
Sunday – 9am-11am we will set up heats and judges. We will turn off the lights at 11 so plan on being done before then. Do not show up at 11!! 🙂
Monday
You are more than welcome to give the workout another go on Monday but you need to find your own judge to count and record your time. This must be done during open gym time. No open workouts will be done during scheduled classes.

Courtney H

Mel T

“Players Choice”
1RM Squat
Back squat
Front squat
Overhead squat
Gymnastic Test
Max muscle-ups
Max pull-ups
Max strict HSPU
Conditioning Test
500 Meter row
50 Calorie bike
400 Meter run

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). The 6:30 and 7:30pm classes will be cancelled to accommodate.

Joel

…

“Dead Weight”
21 – 15 – 9
Deadlifts (275/185)
Burpees over bar

Box Brief:
People are wondering when we are hosting the Open workouts during the open. Here it is!
Thursday
Last regular class will be at 3:30pm. After the announcement we will open up heats for anyone to complete the open workout. No official classes will be run but anyone and everyone is welcome to do the Open workouts at this time. This will be our “Thursday Night Lights”.
Friday
All classes will be programmed as Goat Day. 20 Minute AMRAP of practicing two different movements. This will be a great opportunity for athletes competing on Saturday to hone in their skills before they attempt the workout. You may do the Open workout during class but you must not interrupt the class and are responsible to find your own judge.
Saturday
9am-Close we will set up heats and judges. Sign up sheets for heats are available at 8:30am. So if you want to be in the first couple heats, you’ll need to show up early. This is typically our biggest day of competing. If you want high energy and excitement then Saturday is your day. Come cheer on your friends or throw down along side them. Either way, Saturday is a ton of fun!
Sunday – 9am-11am we will set up heats and judges. We will turn off the lights at 11 so plan on being done before then. Do not show up at 11!! 🙂
Monday
You are more than welcome to give the workout another go on Monday but you need to find your own judge to count and record your time. This must be done during open gym time. No open workouts will be done during scheduled classes.

Drake