WOD

“Pick and Choose”
4 Rounds: teams of 2
1000 Meters
50 Kettlebell Swings (53/36)
6 Rope Climbs

Meme of the Week:

Front Squats
5 x 5
1 Pause Squat + 4 Front Squats

10 Minute EMOM: 40 seconds work, 20 seconds rest
Odd Minutes – Banded Bicep Curls
Even Minutes – Dumbbell Skull Crushers

Box Brief:
Bring A Friend Day is on Thursday!

“Run Forrest Run”
20 Minute AMRAP:
200 Meter Run
10 Push Press (135/95)
200 Meter Run
20 Pull-ups
200 Meter Run
30 Sit-ups

Question of the Week:
What was your favorite part of the Open?

“Fun”
10 Minute AMRAP:
20/16 Calorie Row
10 Burpees Over the Bar
5 Power Snatch (115/85)
-then-

15 Minute Clock: Build to a heavy complex
1 Squat Snatch
1 Hang Squat Snatch
1 Overhead Squat

Box Brief:
Bring A Friend Day is on Thursday!

“Green Light”
10 Rounds:
5 Toes to Bar
5 Push Jerks (115/95)
-then-
50 Box Jumps (24/20)

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

Congrats on being our March Member of the Month!!! This is one of the most prestigious titles anyone has been given. What is another title of yours that means a lot, and why?
The title of dad is probably the most demanding and important yet rewarding title I’ve had. I have four awesome children that keep me busy and entertained! Watching them grow up over the years has been priceless. I’m enjoying spending time with them more than ever now that they are a little older and I have a little more free time myself.

You have recently made some big health and fitness changes, and we often see you practicing after class-what is your next goal?
I have seen significant gains since deciding to focus on my fitness level a few months ago, and it has given me additional motivation to continue the trend. I decided to focus each month on a skill set that I can’t do or I’m not good at, so I started with muscle-up March, because it needs to have a catchy name. I have a few months planned out to focus on and improve my strength, cardio and mobility, all with equally catchy names!

Congrats on your retirement, thank you for your service. What is your favorite thing about retiring from the military?
Thank you, I officially retired from the Air Force last October and was hired by United Airlines. I love the amount of time off my current job provides. It allows me to be more involved with the kids and focus on fitness. Most of all it’s less stressful than going mach 2 with your hair on fire (obligatory Top Gun quote, you’re welcome) and I’m loving it.

If you were going to program a workout for us to do at Apollo, what would it be?
Something competitive in nature pitting the morning classes against the afternoon/evening groups for bragging rights. I think most Apollo members are competitive and identify with their morning or afternoon tribe, and who doesn’t like a competition?

If you could have one superpower-what would it be and why?
To fly! It’s my passion but it would be easier if I didn’t need an airplane to do it.

What is one piece of advice you would go back and give your younger self?
To steal the old Nike slogan and Just Do It! There are many mental barriers that hold us back from achieving our passions, I’m too young/old, I’m not ready, I don’t deserve it, the timings not right to name a few I’ve definitely thought. It’s all in your mind! You can do it, you just have to decide to.

“Leather”
20 Minute AMRAP:
400 Meter Run
100 Meter Farmer’s Carry (72s/53s)
60 Meter Lunge

Meme of the Week:

“Team America”
3 Rounds: team of 3
100/80 Calorie Row
50 Bench Press (155/105)

Box Brief:
The CrossFit Open may be over but we are not finished with our in-house Open team competition.

This Saturday the 23rd will be the finale where teams will compete for The Apollo Open Championship!

There will be one class at 8:30. The finale of events for the Open will begin at 10:00. They will include:

A pot luck with silent & anonymous voting for best dish. Points for 1st 2nd & 3rd
A Pickleball tournament with each team offering up 2 teams of 2 to compete. That’s an 8 team bracket with points awarded for 1st, 2nd & 3rd.
Teams rowing 10,000 meters in 250m increments then shoot several targets with a nerf gun. They will do 5 burpees for each miss before the other can get on the rower.
Points for 1st, 2nd & 3rd for each of the 3 categories mentioned above.

1st = 30 pts

2nd = 20 pts

3rd = 10 pts

Teams will also receive a point for each team member in attendance and another point for wearing your team color.

See you there!

Deadlift
5 – 4 – 3 – 2 – 1

4 Minute Clock:
:20 Hollow Rock
:10 Sit-ups