Charmaine
3 – 3 – 3 – 3 – 3 – 3
Dead lift
5 Minute AMRAP:
DoubleUnders
*10 sit ups every time a set is broken
Box Brief:
The scores are in and final!!! To see the final results go to The Apollo Members Page.
Starting next Monday, April 4th, we are adding a 6:30am class Monday, Tuesday and Wednesday on a trial basis.
Wes dropping some knowledge
stayfitmom.com
7 Minute Ladder:
(4/8/12/16/20/etc..)
Row for Calories
Push Press (115/80)
Front Rack Lunges (115/80)
-then-
1 Mile Run (not for time)
Box Brief:
Starting next Monday, April 4th, we are adding a 6:30am class Monday, Tuesday and Wednesday on a trial basis.
Many of you may already know but Wes starts at Apollo this Friday as our first full time coach! This is one of the biggest leaps forward we have taken as a gym and words cannot express how excited we are about this addition.
Natasha & Nikki
Ice Pack Heroes
For Time:
1 Round:
30 Hang Power Cleans (115/80)
15 Ring Dips
3 Rope Climbs
2 Rounds:
20 Hang Power Cleans
10 Ring Dips
2 Rope Climbs
3 Rounds:
10 Hang Power Cleans
5 Ring Dips
1 Rope Climb
Box Brief:
The Best Dish award from last Saturday’s pot luck goes to…. Carrie with team WOD Cutters!! Congrats! You just earned 10 extra points for your team!
Extra Credit cards and items for the military care packages need to be turned in by tonight.
Starting next Monday, April 4th, we are adding a 6:30am class Monday, Tuesday and Wednesday on a trial basis.
Many of you may already know but Wes starts at Apollo this Friday as our first full time coach. This is one of the biggest leaps forward we have taken as a gym and words cannot express how excited we are about this addition.
New Jake
Monte
“Goat Day”
On the Minute for 20:00
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “goats” to work on today. Coaches will have great suggestions in class.
Box Brief:
Don’t forget your extra credit cards! They are at the front desk.
Please turn in your items by Monday for our military care package.
This Saturday we are hosting the final Open workout starting at 9am. Be sure to bring a dish for the Potluck. We will all vote on the “Best Dish” and the team with the most votes will recieve 10 points extra credit. We will also be open on Sunday from 9-11am. For details on 16.5, go to games.crossfit.com.
Killer and Parker G.
Today is Bring A Friend Day
18 Minute Clock: teams of 2
Partner 1 – 200 Meter Run w/Wall Ball (20/14)
Partner 2 – AMRAP: 15 KBS (53/36) + 15 Sit Ups
Box Brief:
Today is Bring A Friend Day
The CrossFit Open is coming to a close this weekend. As usual we will host the workout on Saturday at 9am. This final day of competition will also be a potluck, so bring your favorite dish to share with your friends. Anyone is welcome to join us!
Collin
New Jake & Allie
Bench Press
3 – 3 – 3 – 3 – 3 – 3
*Build to a 3RM
12 Minute EMOM:
Even Minutes – 200 Meter Run
Odd Minutes – 10 Step Ups + 10 Box Jumps (24/20)
**Step ups done holding a 20/14lb wall ball
Box Brief:
This Thursday is Bring A Friend Day!
Scores are in! Go to the Apollo Members Page to see the results.
The CrossFit Open is coming to a close this weekend. As usual we will host the workout on Saturday at 9am. This final day of competition will also be a potluck, so bring your favorite dish to share with your friends. Anyone is welcome to join us!
Paige
Free Bird!
25 Minute AMRAP:
teams of 3
100 Calorie Row, 100 Burpees
100 Calorie Row, 75 C2B Pull Ups
100 Calorie Row, 50 Hang Squat Cleans (155/105)
100 Calorie Row, 25 Muscle Ups
Box Brief:
Extra Credit is up a day early! These points will go along way towards your final score so lets get after it.
1. At least 4 team members are present for all of each others workouts. (5 points)
2. Bring item to add to our military care package. (3 points each)
3. One member of your team brings a dish to Saturday’s Potluck. (5 points)
4. After a survey, the team with the most votes for “best dish” will receive an extra 10 points!
The CrossFit Open is coming to a close this weekend. As usual we will host the workout on Saturday at 9am. This final day of competition will also be a potluck, so bring your favorite dish to share with your friends. Anyone is welcome to join us!
Magic Mike
Ashley AKA The Natural
For Time:
1 Round:
100 Double Unders
50 Air Squats
25 Push Press (95/65)
2 Rounds:
60 Double Unders
30 Air Squats
15 Push Press
3 Rounds:
40 Double Unders
20 Air Squats
10 Push Press
Box Brief:
Extra Credit cards and questionnaires need to be turned in by tonight at 5pm.
The CrossFit Open is coming to a close this coming weekend. As usual we will host the workout on Saturday at 9am. This final day of competition will also be a potluck, so bring your favorite dish to share with your friends. This also might be a part of your extra credit 😉 Anyone is welcome to join us!
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