WOD

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

Angie

“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:
Check the Apollo Members Page for this weeks extra credit.

This Friday we are hosting the annual Maltz Challenge. We have purchased more shirts than ever this year in support of families who have lost their providers in the line of duty. Come join us Friday at 10am to workout in the memory of these fallen heroes. To read a little more about this challenge go to link.

There are no morning classes this Friday because we would like to see all of you at The Maltz Challenge. Night classes will run as usual.

Lindsey M.

Emmy

Find 1RM three position clean
Pockets + Knees + Floor

2 Rounds:
250 Meter Row
50 Meter Sled Push (2/1 plates)

Box Brief:
We are 3 weeks done with the Open and last week things got real interesting. The Extra Credit is making a big difference in the overall standings so be sure your getting those done. The scores are updated to this point on Apollo Members Page.

This Friday we are hosting the annual Maltz Challenge. We have purchased more shirts than ever this year in support of families who have lost their providers in the line of duty. Come join us Friday at 10am to workout in the memory of these fallen heroes. To read a little more about this challenge go to link.

There are no morning classes this Friday because we would like to see all of you at The Maltz Challenge. Night classes will run as usual.  

Josh M.

Team Gunz and Roses contending for the Championship Belt!!

20 Minute AMRAP:
 8 T2B
7 Pull Ups
6 HSPU

*one athlete completes full round, then switch
*every 5 minutes complete 35 Burpees together, then continue AMRAP

Box Brief:
There will be no morning classes this Friday. Instead come join us for The Maltz Challenge at 10am! We will do a team workout with all Apollo members that come. So let’s throw down!  

Shawn J.

For Time:
400 Meter Run
-then-
10 – 9 – 8 – 7 -6 – 5 – 4 – 3 – 2 – 1 – – – Thrusters (95/65)
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 – – – Box Jumps (24/20)
-then-
400 Meter Run

Box Brief:
There will be no morning classes this Friday. Instead come join us for The Maltz Challenge at 10am! We will do a team workout with all Apollo members that come. So let’s throw down!

Be sure to turn in your Extra Credit cards by the end of today.