Pat F.
21 Minute EMOM:
Minute 1 – 200 Meter Run
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 Power Snatches (115/85) + 10 Box Jumps (24/20)
Box Brief:
This Thursday is our Bring A Friend Day!!
Team captains must turn in their Extra Credit cards filled out by tonight… Or else!
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.
Tyler
Sean Cole & Foster
“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:
Open WOD 16.2 has been announced! Go to games.crossfit.com to watch the live announcement and click here to get all the details on the workout.
We would like to have as many of you complete the workout on Saturday as possible. We love the energy created on Saturday and the more people there the better. Check in is at 8:45am. If you cannot make it on Saturday you’re welcome to complete the workout during open gym or in the back room. You must provide your own judge if you’re doing it on your own. We are also available Sunday from 9-11am and you have until Monday at 5pm to complete the workout.
Team captains must turn in their Extra Credit cards by Monday night. Last week these extra points switched up the leaderboard so don’t miss out on these easy points.
Jeff
Ashley’s Angels
3 Rounds: 1 vs 1
Athlete 1 – Run 800 meters
Athlete 2 – Row for max calories
*The winner is the athlete who rows the most calories
Box Brief:
Team captains must turn in their Extra Credit cards by Monday night. Last week these extra points switched up the leaderboard so don’t miss out on these easy points.
We will be hosting the Open this Saturday. Check in is at 8:45am. The first heat will start at 9:00am. If you plan on competing, you need to be checked in before 10:00am. We will also be open this Sunday from 9-11am for anyone that couldn’t make it on Saturday. Anyone from any gym is welcome to come join us in the fun..
Diana
David K.
1-1-1-1-1-1-1
Snatch Balance
12 Minute EMOM:
Minute 1- 20 second L sit
Minute 2- 30 second overhead squat hold
Minute 3- 10 bent over rows
Box Brief:
To view the full score sheet for the 1st week of The Open go to our Apollo Members Page.
“Extra Credit” will be posted on tomorrow nights blog. Hint… I hope you know how to edit videos!
We will be hosting the Open this Saturday. Check in is at 8:45am. The first heat will start at 9:00am. If you plan on competing, you need to be checked in before 10:00am. We will also be open this Sunday from 9-11am for anyone that couldn’t make it on Saturday. Anyone from any gym is welcome to come join us in the fun.
Member of the Month: Alice Moore
1. Alice! You are the Apollo Member of the Month!! Congratulations! What’s your touchdown dance look like?
This is really a good question because I have zero rhythm, but I’d attempt a bad moonwalk or something along those lines. Either way, it would be really bad.
2. You’ve mentioned before that you were apprehensive about starting CrossFit. What eventually pushed you to join Apollo?
I have a good friend who I would always made fun of for talking about Crossfit all the time. I would take the opportunity to tease him every time he mentioned it to me, but he kept nagging me about giving it a try. Eventually I got curious and told him I would give it a try, but mostly because Apollo was down the street from my house. I’m not sure if I would have been motivated otherwise. Luckily Apollo is the best and I ended up liking it … now people make fun of me when I talk about Crossfit! I love it and had I known I’d like it so much I would have tried it sooner!
3. Tell us a fun fact that we don’t know about you.
I was selected to be part of the U.S. Air Force Thunderbirds back in 2011. No, I’m not a pilot … I worked all their media relations and community events and traveled all over the country for 2 years at every airshow imaginable. I even got to spend a day with Ronda Rousey when we flew her for a media event! For eight months out of the year I was usually home about 2 days a week. My time was cut short by a year because I ended up getting accepted to Officer Training School. It was a humbling experience and wonderful honor to represent the Air Force, but it’s nice to spend more days at home now.
4. If you were to open a restaurant, what feel would you go for?
I love hole in the wall places so I would have to go for something like that! I’m not sure what type of food because I love everything, but I’m sure pizza and beer would be on the menu.
5. If you could sing one song to fire us up for the workout, what would you sing?
No one would ever want me to sing anything! I honestly don’t know because there are so many great songs out there! I like the Rocky movies so maybe “Eye of the Tiger.”
6. The Air Force is taking you away from us soon. As sad as we are, we are equally excited for what your future brings. Where are you going and what’s one Vegas experience you want to knock off your bucket list before leaving?
I’m pretty sad about leaving Apollo because I’m just now starting to get to know so many wonderful people. I’ll be headed to Hill Air Force Base, Utah this summer. I have lived here since 2008 and have had the opportunity to pretty much experience everything Vegas has to offer. I recently crossed Hoover Dam off my list so now all that’s left is finally having my picture taken by the Las Vegas sign on the strip before I drive away.
Hayden
5 Rounds:
50 Double Unders
12 Dumbbell Snatches
6 Bar Muscle Ups
Box Brief:
We will post this weeks Open scores on tomorrow’s blog along with next weeks “Extra Credit”.
We will be hosting the Open this Saturday. Check in is at 8:45am. The first heat will start at 9:00am. If you plan on competing, you need to be checked in before 10:00am.
We will also be open this Sunday from 9-11am for anyone that couldn’t make it on Saturday. Anyone from any gym is welcome to come join us in the fun.
Team Wallball Smugglers
Team Get SWOLE or Die Trying
15 Minute AMRAP:
10 SDLHP (135/95)
20 Box Jumps (24/20)
30 Sit Ups
Box Brief:
1. If you’re competing in the online Open competition be sure to submit your scores by tonight at 5pm.
2. All team captains must submit their “extra credit” by tonight!
3. We will be hosting the Open this Saturday. Check in is at 8:45am. The first heat will start at 9:00am. If you plan on competing, you need to be checked in before 10:00am.
We will also be open this Sunday from 9-11am for anyone that couldn’t make it on Saturday. Anyone from any gym is welcome to come join us in the fun.
Andy
Jody & Daleanna
“Open WOD 16.1”
20 Minute AMRAP:
25′ Overhead Walking Lunge (95/65)
8 Bar Facing Burpees
25′ Overhead Walking Lunge
8 C2B Pull Ups
For workout information go to games.crossfit.com.
Box Brief:
We will be hosting the Open this Saturday. Check in is at 8:45am. The first heat will start at 9:00am. If you plan on competing, you need to be checked in before 10:00am.
We will also be open this Sunday from 9-11am for anyone that couldn’t make it on Saturday.
Anyone from any gym is welcome to come join us in the fun.
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
