WOD

TBT 2015 CrossFit Games send off

“Doctor’s Orders”
2 Rounds:
1 Mile Run
100 Sit-ups

Box Brief:
This Saturday at 10am we are hosting a “Ferda Boys” event sponsored by Lululemon. Lululemon invited 3 male athletes from 10 different CrossFit gyms to throw down. Its not a competition. Just a bunch of guys throwing down having a good time. After our main event we will have little challenges that anyone can participate in to try and win free Lululemon swag! This is a community building experience, so please come out, support our fitness community, and join in on the spectator challenges to potentially walk away with prizes!!

Because of the Lululemon event, this Saturdays classes will be held at the park behind the library off of Buffalo and Deer Springs. Class times will stay the same at 8:30 and 9:30am.

Grayson

Collin

Front Squat
Find 1 rep max
-then-
1 set of 5 @85% of today’s 1 rep max

10 Minute EMOM:
10 Burpee box jump overs (24/20)

Box Brief:
This Saturday at 10am we are hosting a “Ferda Boys” event sponsored by Lululemon. Lululemon invited 3 male athletes from 10 different CrossFit gyms to throw down. Its not a competition. Just a bunch of guys throwing down having a good time. After our main event we will have little challenges that anyone can participate in to try and win free Lululemon swag! This is a community building experience, so please come out, support our fitness community, and join in on the spectator challenges to potentially walk away with prizes!!

Because of the Lululemon event, this Saturdays classes will be held at the park behind the library off of Buffalo and Deer Springs. Class times will stay the same at 8:30 and 9:30am.

Ryan M

Foster & Micah

“Mighty Mouse”
4 Minute AMRAP:
Buy In: 30/20 Calorie row
12 Power cleans (135/95)
3 Ring muscle-ups
4-minute rest

4 Minute AMRAP:
Buy In: 20/15 Calorie row
9 Power cleans (155/105)
3 Ring muscle-ups
4-minute rest

4 Minute AMRAP:
Buy In: 15/12 Calorie row
6 Power cleans (185/135)
3 Ring muscle-ups

Box Brief:
This Saturday at 10am we are hosting a “Ferda Boys” event sponsored by Lululemon. Lululemon invited 3 male athletes from 10 different CrossFit gyms to throw down. Its not a competition. Just a bunch of guys throwing down having a good time. After our main event we will have little challenges that anyone can participate in to try and win free Lululemon swag! This is a community building experience, so please come out, support our fitness community, and join in on the spectator challenges to potentially walk away with prizes!!

Because of the Lululemon event, this Saturdays classes will be held at the park behind the library off of Buffalo and Deer Springs. Class times will stay the same at 8:30 and 9:30am.

Steve G

Brandi

“17.5”
10 Rounds:
9 Thrusters (95/65)
35 Double unders

Box Brief:
This Saturday at 10am we are hosting a “Ferda Boys” event sponsored by Lululemon. Lululemon invited 3 male athletes from 10 different CrossFit gyms to throw down. Its not a competition. Just a bunch of guys throwing down having a good time. After our main event we will have little challenges that anyone can participate in to try and win free Lululemon swag! This is a community building experience, so please come out, support our fitness community, and join in on the spectator challenges to potentially walk away with prizes!!

Because of the Lululemon event, this Saturdays classes will be held at the park behind the library off of Buffalo and Deer Springs. Class times will stay the same at 8:30 and 9:30am.

Parker

Hersh & Sam

Box Brief:
The Sunday blog is up!  Ever wonder why we encourage foam rolling so much?  This is also referred to as myofascial release, it’s used to eliminate pain and restore motion.  Today’s article goes over what fascia is and how foam rolling and other techniques can help you recover. Enjoy!

4:30pm class

Squat Clean
Find 1 rep max

“Crazy Eights”
4 Rounds:
8 Dumbbell squat cleans (50s/35s)
16 C2B pull-ups
32 Double unders

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”!

Erica

Debra

“Three’s Company”
20 Minute AMRAP: teams of 3
7 Box jumps (24/20)
Shuttle run x 3
7 KBS (72/53)
Shuttle run x 3

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”!

Shawn

Teens class

Back Squat
5 – 5 – 5 – 5 – 5

Bench Press
5 – 5 – 5 – 5 – 5

“Slap Happy”
0:00-2:00 – 20 Bar facing burpees
2:00-3:30 – 15 Bar facing burpees
3:30-4:30 – 10 Bar facing burpees
4:30-5:00 – 5 Bar facing burpees

Box Brief:
Thursday is Bring a Friend Day!

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”!

Hunter