WOD

“Green Light”
10 Rounds:
5 Toes to Bar
5 Push Jerks (115/95)
-then-
50 Box Jumps (24/20)

Box Brief:
Congrats to Dustin for being the March Member of the Month at Apollo! Scroll down to learn more about Dustin.

Congrats on being our March Member of the Month!!! This is one of the most prestigious titles anyone has been given. What is another title of yours that means a lot, and why?
The title of dad is probably the most demanding and important yet rewarding title I’ve had. I have four awesome children that keep me busy and entertained! Watching them grow up over the years has been priceless. I’m enjoying spending time with them more than ever now that they are a little older and I have a little more free time myself.

You have recently made some big health and fitness changes, and we often see you practicing after class-what is your next goal?
I have seen significant gains since deciding to focus on my fitness level a few months ago, and it has given me additional motivation to continue the trend. I decided to focus each month on a skill set that I can’t do or I’m not good at, so I started with muscle-up March, because it needs to have a catchy name. I have a few months planned out to focus on and improve my strength, cardio and mobility, all with equally catchy names!

Congrats on your retirement, thank you for your service. What is your favorite thing about retiring from the military?
Thank you, I officially retired from the Air Force last October and was hired by United Airlines. I love the amount of time off my current job provides. It allows me to be more involved with the kids and focus on fitness. Most of all it’s less stressful than going mach 2 with your hair on fire (obligatory Top Gun quote, you’re welcome) and I’m loving it.

If you were going to program a workout for us to do at Apollo, what would it be?
Something competitive in nature pitting the morning classes against the afternoon/evening groups for bragging rights. I think most Apollo members are competitive and identify with their morning or afternoon tribe, and who doesn’t like a competition?

If you could have one superpower-what would it be and why?
To fly! It’s my passion but it would be easier if I didn’t need an airplane to do it.

What is one piece of advice you would go back and give your younger self?
To steal the old Nike slogan and Just Do It! There are many mental barriers that hold us back from achieving our passions, I’m too young/old, I’m not ready, I don’t deserve it, the timings not right to name a few I’ve definitely thought. It’s all in your mind! You can do it, you just have to decide to.

“Leather”
20 Minute AMRAP:
400 Meter Run
100 Meter Farmer’s Carry (72s/53s)
60 Meter Lunge

Meme of the Week:

“Team America”
3 Rounds: team of 3
100/80 Calorie Row
50 Bench Press (155/105)

Box Brief:
The CrossFit Open may be over but we are not finished with our in-house Open team competition.

This Saturday the 23rd will be the finale where teams will compete for The Apollo Open Championship!

There will be one class at 8:30. The finale of events for the Open will begin at 10:00. They will include:

A pot luck with silent & anonymous voting for best dish. Points for 1st 2nd & 3rd
A Pickleball tournament with each team offering up 2 teams of 2 to compete. That’s an 8 team bracket with points awarded for 1st, 2nd & 3rd.
Teams rowing 10,000 meters in 250m increments then shoot several targets with a nerf gun. They will do 5 burpees for each miss before the other can get on the rower.
Points for 1st, 2nd & 3rd for each of the 3 categories mentioned above.

1st = 30 pts

2nd = 20 pts

3rd = 10 pts

Teams will also receive a point for each team member in attendance and another point for wearing your team color.

See you there!

Deadlift
5 – 4 – 3 – 2 – 1

4 Minute Clock:
:20 Hollow Rock
:10 Sit-ups

“Open WOD 24.3”
For Time:
5 Rounds:
10 Thrusters (95/65)
10 Chest to Bar Pull-ups

Rest 1-Minute

5 Rounds:
7 Thrusters (135/95)
7 Bar Muscles-ups
Time Cap: 15 Minutes

OR

“Spring Training”
12 Minute AMRAP:
6 Cleans (155/105)
12 Push-ups
18/16 Calorie Row

Box Brief:
The CrossFit Open may be over but we are not finished with our in-house Open team competition.

This Saturday the 23rd will be the finale where teams will compete for The Apollo Open Championship!

There will be one class at 8:30. The finale of events for the Open will begin at 10:00. They will include:

A pot luck with silent & anonymous voting for best dish. Points for 1st 2nd & 3rd
A Pickleball tournament with each team offering up 2 teams of 2 to compete. That’s an 8 team bracket with points awarded for 1st, 2nd & 3rd.
Teams rowing 10,000 meters in 250m increments then shoot several targets with a nerf gun. They will do 5 burpees for each miss before the other can get on the rower.
Points for 1st, 2nd & 3rd for each of the 3 categories mentioned above.

1st = 30 pts

2nd = 20 pts

3rd = 10 pts

Teams will also receive a point for each team member in attendance and another point for wearing your team color.

See you there!

“Open WOD 24.3”
For Time:

5 Rounds:
10 Thrusters (95/65)
10 Chest to Bar Pull-ups

Rest 1-Minute

5 Rounds:
7 Thrusters (135/95)
7 Bar Muscles-ups

Time Cap: 15 Minutes

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2

-OR-

“Final Countdown”
20 Minute AMRAP:
20 Sit-ups
15/12 Calorie Row
15 Kettlebell Swings (53/36)
200 Meter Run

Meme of the Week:

“CYOAA”
For Time:
100 Wall Balls (20/14)
100 Shuttle Runs
80 Ring Dips

Our schedule
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights.

We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm.

For the first time, we are going to do a CrossFit kids heat at 5:00pm. We welcome all kids from the ages 3-9 to participate. Kids do NOT already have to be an active member in our kids program. Any parents who want their children to participate, please arrive at Apollo by 4:30pm to practice and go over the structure of the modified workout.

The 5:30 pm heat will consist of the main event for our weekly throw down. This is very similar to last year where we will build up this match up throughout the week and invite everyone out to watch.

Saturday – Normal classes at 8:30 and 9:30 am. There will be NO Open workouts done at this time.

Sunday – Closed

Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.