WOD

Rob

“Maltz Challenge”
400 Meter run
50 Pull Ups
100 Meter Firemans Carry or 200 Meter Farmers Carry
50 Dips
100 Push Ups
50 Knees to Elbows
100 Sit Ups
400 Meter Run

Box Brief:
Today we are hosting the annual Maltz Challenge. Come join us today at 10am to workout in the memory of our fallen heroes. To read a little more about this challenge go to link.

There are no morning classes today because we would like to see all of you at The Maltz Challenge. Night classes will run as usual.

Open workout 16.4 was just announced! Go to games.crossfit.com for the workout details.

Brandi & Courtney

Angie

“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:
Check the Apollo Members Page for this weeks extra credit.

This Friday we are hosting the annual Maltz Challenge. We have purchased more shirts than ever this year in support of families who have lost their providers in the line of duty. Come join us Friday at 10am to workout in the memory of these fallen heroes. To read a little more about this challenge go to link.

There are no morning classes this Friday because we would like to see all of you at The Maltz Challenge. Night classes will run as usual.

Lindsey M.

Emmy

Find 1RM three position clean
Pockets + Knees + Floor

2 Rounds:
250 Meter Row
50 Meter Sled Push (2/1 plates)

Box Brief:
We are 3 weeks done with the Open and last week things got real interesting. The Extra Credit is making a big difference in the overall standings so be sure your getting those done. The scores are updated to this point on Apollo Members Page.

This Friday we are hosting the annual Maltz Challenge. We have purchased more shirts than ever this year in support of families who have lost their providers in the line of duty. Come join us Friday at 10am to workout in the memory of these fallen heroes. To read a little more about this challenge go to link.

There are no morning classes this Friday because we would like to see all of you at The Maltz Challenge. Night classes will run as usual.  

Josh M.

Team Gunz and Roses contending for the Championship Belt!!

20 Minute AMRAP:
 8 T2B
7 Pull Ups
6 HSPU

*one athlete completes full round, then switch
*every 5 minutes complete 35 Burpees together, then continue AMRAP

Box Brief:
There will be no morning classes this Friday. Instead come join us for The Maltz Challenge at 10am! We will do a team workout with all Apollo members that come. So let’s throw down!  

Shawn J.

For Time:
400 Meter Run
-then-
10 – 9 – 8 – 7 -6 – 5 – 4 – 3 – 2 – 1 – – – Thrusters (95/65)
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 – – – Box Jumps (24/20)
-then-
400 Meter Run

Box Brief:
There will be no morning classes this Friday. Instead come join us for The Maltz Challenge at 10am! We will do a team workout with all Apollo members that come. So let’s throw down!

Be sure to turn in your Extra Credit cards by the end of today.  

Cody F.

“Open WOD 16.3”
7 Minute AMRAP:
10 Power Snatch (75/55)
3 Bar Muscle Ups

Box Brief:
For the full details on Open workout 16.3, go to link.

We will be hosting the Open workouts this Friday, Saturday and Sunday. Anyone is welcome to join us! 

TBT Josh slamming weights during lasts years open.

Today is Bring A Friend Day!

“Card Game”
Hearts = Sit Ups
Diamonds = Skull Squats (53/36)
Spades = KBS (53/36)
Clubs = Burpees
Jokers = 200 Meter Run

*Number represents repetitions (face cards = 10)
*Suit represents the movement
*Cards are flipped over one at a time
*Entire class completes the repetitions before flipping the next card
*Score is the time it takes class to make it though the deck

Box Brief:
See below for this weeks extra credit. Its about to get weird!

1. Create a 24 x 36 poster for your team to hang at Apollo (5 points)
2. All team members present for each other’s workout (5 points)
3. Post video to Apollo Members page of a different member of your team doing each of the following:
*Dancing in Starbucks (3 points)
*10 Burpees in the Smiths produce section (3 points)
*Handstand hold in front of Cold Stone (3 points)
*Bear Crawl through a movie theater (3 points)

Andy

Dropping some knowledge

2 Rounds:
800 Meter Run
2:00 Rest
400 Meter Run
1:00 Rest
200 Meter Run
:30 Rest

Box Brief:
Go to our Apollo Members Page to see the updated scores for the Open Team Championships after 16.2.

Tomorrow is our Bring A Friend Day!!

We will do Open workout 16.3 on Friday in all of our classes. This would only change if logistics don’t allow us to do so.

Alex P. & Stephanie