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27
Feb
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Tuesday 2.28.2017

Micah

7 Rounds: every 3 minutes
400 Meter run
10 Hang power cleans (115/80)

Box Brief:
Each week I’ll remind you guys of our open season schedule.  Here it is!

Thursday – 6:30pm-Close we will set up heats and judges after the announcement. 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.

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.

Team Joel’s Angels

26
Feb
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0 Comments
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Monday 2.27.2017

Cecilia

4 Minute AMRAP:
30 Double unders
15 Wall balls (20/14)
15 T2B
4-minute rest
4 Minute AMRAP:
40 Double unders
20 Wall balls
15 T2B
4-minute rest
4 Minute AMRAP:
50 Double unders
25 Wall balls
15 T2B

Box Brief:

  1. Extra credit cards are due by Monday night at 5pm.

    Chris G

26
Feb
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0 Comments
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Sunday 2.26.2017

Kristin G

Box Brief:
This is the Apollo Sunday blog, I’m glad you could stop by.  I hope everyone had a great first week of the Open.  I’m excited to reintroduce the topic of sugar back into your life.  We’ve discussed this topic in great detail before, but  I continue to find good information.  Today’s article is a fun read that doesn’t take itself too seriously.  Let’s see who wins in a fight between high fructose corn syrup and table sugar!

23
Feb
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0 Comments
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Friday 2.24.2017

Sean C

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2

Box Brief:
And The Open has begun! Attached below are the teams for the in house Open Championships. Contact them ASAP because you need to get on the extra credit.Scoring will be done a little differently this year. This year we will be taking the scores from the Games.CrossFit.Com website. We will only be looking at the gym wide rankings. We will take the gym wide rankings of each athlete and come up with a team average. The higher the ranking (1st) the lower the score. The lower the ranking (128th) the higher the score. The lowest average is what you’re looking for.

The extra credit will be done a little differently this year as well. Each extra credit will count for 10 points. If you complete the extra credit you can take away the 10 points. If you fail to complete the extra credit you will have 10 points added to your average. Each week we will have 4-5 extra credit opportunities. So you really need to get these done!!!

Here is the first weeks extra credit:
1- Create Team Name
2- Designate Team Captain
3- Post team photo to Apollo Members page and at least one members personal social media
4- With your photo post a team motto or battle cry.

Have your team captain pick up your team extra credit cards tomorrow. Just ask you coach and they will take care of you.

Have fun and happy Open season!!!

Click this link to see your team!


22
Feb
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0 Comments
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Thursday 2.23.2017

Brando

10 Rounds: teams of 2
7 Deadlifts (275/185)
14 Wall balls (20/14)
21 Sit-ups

Box Brief:

Maltz Challenge T-shirts order forms must be turned in by the 27th for people to receive their shirt on the day of the event.

Today is Bring a Friend Day!

Raj & Eli

21
Feb
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0 Comments
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Wednesday 2.22.2017

Allie, Stephanie & Lauren

Strict Press
Find 1 rep max

4 Sets:
30 Seconds max hang dumbbell squat cleans (50/35)
30 Seconds Rest
30 Seconds max push press 
90 Seconds Rest

Box Brief:
Posted below is the Weekly Apollo Recovery video.  In addition to the video, I have some additional reading for you here.  Watch the video then read the article for maximal knowledge reception, enjoy!
20
Feb
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0 Comments
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Tuesday 2.21.2017

Taylor

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:
Don’t forget to sign up for the CrossFit Open!
People are wondering when we are hosting the Open workouts during the open. Here it is!

Thursday – 6:30pm-Close we will set up heats and judges after the announcement. 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.

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.

19
Feb
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0 Comments
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Monday 2.20.2017

Grayson & Tracy

For Time:
800 Meter Run
-Then-
3 Rounds:
10 Thrusters (115/80)
20 T2B
10 Burpee box jumps (24/20)

Box Brief:
Bring a Friend Day is this Thursday!!

Maltz Challenge T-shirts order forms must be turned in by the 27th for people to receive their shirt on the day of the event.

Derek W

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