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. 
Cody F.
“Open WOD 16.3”
7 Minute AMRAP:
10 Power Snatch (75/55)
3 Bar Muscle Ups
Box Brief:
For the full details on Open workout 16.3, go to link.
We will be hosting the Open workouts this Friday, Saturday and Sunday. Anyone is welcome to join us! 
TBT Josh slamming weights during lasts years open.
Today is Bring A Friend Day!
“Card Game”
Hearts = Sit Ups
Diamonds = Skull Squats (53/36)
Spades = KBS (53/36)
Clubs = Burpees
Jokers = 200 Meter Run
*Number represents repetitions (face cards = 10)
*Suit represents the movement
*Cards are flipped over one at a time
*Entire class completes the repetitions before flipping the next card
*Score is the time it takes class to make it though the deck
Box Brief:
See below for this weeks extra credit. Its about to get weird!
1. Create a 24 x 36 poster for your team to hang at Apollo (5 points)
2. All team members present for each other’s workout (5 points)
3. Post video to Apollo Members page of a different member of your team doing each of the following:
*Dancing in Starbucks (3 points)
*10 Burpees in the Smiths produce section (3 points)
*Handstand hold in front of Cold Stone (3 points)
*Bear Crawl through a movie theater (3 points)
Andy
Dropping some knowledge
2 Rounds:
800 Meter Run
2:00 Rest
400 Meter Run
1:00 Rest
200 Meter Run
:30 Rest
Box Brief:
Go to our Apollo Members Page to see the updated scores for the Open Team Championships after 16.2.
Tomorrow is our Bring A Friend Day!!
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.
Alex P. & Stephanie
Erica
Back Squats
10 – 8 – 6 – 4 – 2
8 Minute AMRAP:
10 Wall Balls (20/14)
20 Double Unders
Box Brief:
This Thursday is our Bring A Friend Day!!
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.
Foster
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
