WOD

Sean Combs (a.k.a P. Diddy)

Front Squat:
10 – 10 – 10 – 5 – 5 – 5+
35%, 45%, 55%, 65%, 75%, 85%

4 Rounds: Not for time
10 Lunges w/KB in front rack (72/53)
20 Flutter kicks (four count)
20 Banded good mornings

Box Brief:
The 6:30am class had an amazing turnout today!  As a reminder tomorrow will be the last 6:30am class of the week.

The weightlifting clinic is a short 4 days away! It’s this Saturday at 11:30am with the amazing Ricky Rhinehart.  Cost is $20 and there are only a few spots left.

Cliff in the “pain cave”

5:30 class taking dynamics real serious

For Time:
30 HSPU
40 Pull-ups
50 KBS (53/36)
60 Sit-ups
70 Burpees

Coaches Note:

I have wanted to program this exact set of workouts since we first opened. Programming the same workout back to back is a true representation of what CrossFit is. Train for the unknown and unknowable. Most of our lives are repetitive and we face the same challenges every day. Here is our way of testing that inside the gym. This will be fun to see how many of you are able to beat yesterday’s score. 

-Chad

Box Brief:
The 6:30am class started strong with four members. Lets see if we can up attendance in the next two days!

Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the whiteboard. Cost is $20 and there are only 12 spots available. Sign up quick!

Tyler

Natasha & Alice

For Time:
70 Burpees
60 Sit-ups
50 KBS (53/36)
40 Pull-ups
30 HSPU

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the whiteboard. Cost is $20 and there are only 12 spots available. Sign up quick!

After collecting goods last week we had enough to create packages for 17 military members! We will send them out this week.

Tomorrow we start our first 6:30am class. This will be on trial basis and will only be on Mondays, Tuesdays and Wednesdays.

Throw the ball already!!!

Some of the fittest human beings on the planet. No big deal.

5 Rounds:
21 Bicep Curls (45/30)
15 Skull Crushers (45/30)
9 Bench Press @ Body Weight

Box Brief:
 Congrats to these studs! Apollo killed it this Open with some very impressive individual performances. We have #thefittest military, firefighters, police officers and master’s athletes in Nevada. Check out these performances by some of our amazing athletes (listed from left to right):
o Sandi Russo – 5th Fittest Female Masters (55-59) in Nevada
o Stephanie Mack – Fittest Female Military Member in Nevada
o David Kilpatrick – Fittest Male Military Member in Nevada
o Jason Lafreniere – Fittest Police Officer in Nevada
o Jay James – 5th Fittest Police Officer in Nevada
o Justin Field (not shown) – Fittest Firefighter in Nevada

Starting next Monday, April 4th, we are adding a 6:30am class Monday, Tuesday and Wednesday on a trial basis.

Dee

The Champs! AKA Swamp Donkeys

10 Rounds:
200 Meter Run
*rest 90 seconds

Box Brief:
Over the past 5 weeks we had 115 of our athletes making 28 teams, to compete and support each other through The CrossFit Open. In the end Team Swamp Donkeys takes home the belt!! You will forever have your names engraved on this trophy. Congrats to Suzanne, David, Tyler and Pat for being the fittest team at Apollo. You guys rock!

Starting next Monday, April 4th, we are adding a 6:30am class Monday, Tuesday and Wednesday on a trial basis.

Christina

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