WOD

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!

…

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