WOD

Chase holding the Championship Belt

30 Minute AMRAP: 10 Meter Shuttle Runs
EMOM 10 KBS (72/53)

Teams of 2
One partner works for 3:00 while the other rests. 

Box Brief:
Today is Bring A Friend Day!

The CrossFit Open starts tonight!!! Go to link to read more about The CrossFit Open.

The Open Teams are finalized and posted on The Apollo Members Page. Contact your teammates and start working on your “Extra Credit”. Teams will have opportunities to recieve additional points through “extra credit”. Each extra credit will count as 5 points to their score that week. This could be the difference between holding that championship belt proudly overhead or crying yourself to sleep. It’s your choice. 

1. Create a team name

2. Designate a team captain

3. Post a group photo on Apollo Members Page and personal social media

4. All 4 teammates complete workout together

Alex & Patty

Back Squat
Build to 90% of 1RM

10 Minute EMOM:
Even- 6 Back Rack Reverse Lunges @60-70% of today’s heavy single
Odd- 30 second hollow hold

Box Brief:
The CrossFit Open is just 4 days away! Go to link to read more about The CrossFit Open.

The Open Teams will be finalized and posted on tomorrow nights blog. Like we had mentioned last week, teams will have opportunities to recieve additional points through “extra credit”. Each extra credit will count as 5 points to their score that week. This could be the difference between holding that championship belt proudly overhead or crying yourself to sleep. It’s your choice. 

1. Create a team name

2. Designate a team captain

3. Post a group photo on Apollo Members Page and personal social media

4. All 4 teammates complete workout together

Yeah I got two rounds. No big deal.

4 Minute AMRAP:
30 Lateral barbell burpees
Max snatches @75/55 w/remaining time

Rest 4:00

4 Minute AMRAP:
20 Lateral barbell burpees
Max snatches @135/95 w/remaining time

Rest 4:00

4 Minute AMRAP:
10 Lateral barbell burpees
Max snatches @165/115 w/remaining time

Box Brief:
The CrossFit Open is just 4 days away! Go to link to read more about The CrossFit Open.

Apollo Social Crew (ASC)

“Open WOD 14.4”
14 Minute AMRAP:
60 Calorie Row
50 T2B
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Muscle Ups

Box Brief:
The CrossFit Open is just 4 days away! Go to link to read more about The CrossFit Open.

Apollo Social Crew (ASC) had a great time this last weekend at their first event. Join them on their next adventure. 

Kira

20 Minute AMRAP:
10 Burpee Pullovers
30 Air Squats
60 Second Freestanding Handstand

Box Brief:
The CrossFit Open is just 1 week away! Go to link to read more about The CrossFit Open.

Row Row Row Your Boat!

Dead lift
10-10-10-10-10

Box Brief:
Weightlifting Clinic is tonight at 6:30pm. That means there is no 6:30 or 7:30pm class. There are a few spots left, so sign up fast! Cost is $20. Sign up sheet is on the whiteboard.

2nd Annual Apollo Open
sign up sheet is on the whiteboard!!! 

Sam

Leean, Alex & Paige

For Time:
21 Dumbbell Thrusters
400 Meter Run
18 Dumbbell Thrusters
400 Meter Run
15 Dumbbell Thrusters
400 Meter Run

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. That means there is no 6:30 or 7:30pm class this Thursday night. Cost is $20. Sign up sheet is on the whiteboard.

2nd Annual Apollo Open
sign up sheet is on the whiteboard!!!

Diana

Say Hi to our photographer “New Jake”

For Time:

1000 Meter Row
50 Burpees Box Jump Overs (24/20)
5 Rope Climbs

Box Brief:

Weightlifting Clinic is this Thursday at 6:30pm. That means there is no 6:30 or 7:30pm class this Thursday night. Cost is $20. Sign up sheet is on the whiteboard.

2nd Annual Apollo Open
sign up sheet is on the whiteboard!!!
It’s the time of year again. Its open season! That means that for 5-weeks we will over analyze our strategies, diets and workout partners. We will loose sleep and sanity while we stay up refreshing the leaderboard. Hoping that this year is the year you take down Froning! To go through something this challenging, you need a support group. What better way than throwing down with some friends from Apollo.

Last year we did our first team competition using the Open workouts. This year we make it better! Every Thursday, starting February 25^th, CrossFit HQ will announce an individual workout. Each workout will be completed at Apollo with a judge watching to ensure you’re hitting standards. Your individual score will go towards your teams overall total each week. At the end of the 5-week competition, we will crown a Champion!

Below are several details about the competition:

-Teams of 3
-Athletes do not need to be registered for the open to compete
-We choose the teams
-No one can sign up for a team after February 24^th
-We finalize the teams on February 25^th before 5pm
-Every week will have fun challenges that will allow teams to earn extra points toward their overall score to help give them an edge. These challenges can be anything from guessing the workout to wearing matching outfits to complete 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 their extra points have been submitted.
-At the end of  The Open, when all scores are finalized, we will post the final leaderboard. The team who is ranked the highest will be awarded our “Apollo Championship Belt”! This belt will be inscribed with the winning teams name for the rest of time.

Josh M.