WOD

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

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