WOD

“Crystal Palace”
7 Minute AMRAP: teams of 3
50 Front Squats (135/95)
50 Front Squats (185/125)
AMRAP – Front Squats (225/155)
3-minute rest

7 Minute AMRAP:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP – Bench Press (185/125)
3-minute rest

7 Minute AMRAP:
50 Deadlift (185/125)
50 Deadlift (225/155)
AMRAP – Deadlift (275/185)

Box Brief:
It’s that time of year again. The Open is upon us!

That means for 4-weeks we will over analyze our strategies, diets and workout partners. We may lose sleep and sanity while we stay up refreshing the leader board. Hoping this is the year you take down Tia!

To go through something this challenging, you need a support group. What better way than throwing down with some friends at Apollo?

Introducing… The Apollo CrossFit Open. 

Our in house competition will work in tandem with the 3-Week CrossFit Games Open. However, we are adding a fourth week of additional fun and games to keep the party going.

Every Thursday, starting February 29rd, CrossFit HQ will announce an individual workout.

Along with completing The Open workout, you will have to opportunity to earn points for your team with Unique Weekly Challenges. These challenges can be anything from doing burpees in the produce section at Smith’s to leaving a Google review. The goal is to have fun and make lasting memories.

The 4th Saturday will be a BIG day to earn A LOT of points for your team to close out the competition. We will have a pickleball tournament, potluck, and Row/Nerf Gun Challenge.

At the end of the 4-week competition, we will crown our Apollo Open Team Champions!

12 Minute EMOM:
Snatch

“Hang 10”
10 Minute AMRAP:
5 Hang Power Snatch (95/65)
10 Calorie Row
15 Box Jumps (24/20)

Question of the Week:
With the end of the football season, what sport will you be paying closer attention to?

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Save the Date! Join us for our first ever BBQ & Benchmark event where you’re all invited to throw down on some big lifts, gymnastic and cardio tests, as well as eating delicious food and bevvies. You’re welcome to participate in as many or as few events as you would like. See you there!

“Mig 28”
4 Minute AMRAP:
3 Wall Facing Strict Handstand Push-ups
10 Shuttle Runs
4 Minute AMRAP:
6 Strict Handstand Push-ups
10 Shuttle Runs
4 Minute AMRAP:
9 Handstand Push-ups
10 Shuttle Runs

Quote of the Week:
“Every day is an opportunity disguised as a challenge.”
Tiki Barber

Box Brief:
It’s that time of year again. The Open is upon us!

That means for 4-weeks we will over analyze our strategies, diets and workout partners. We may lose sleep and sanity while we stay up refreshing the leader board. Hoping this is the year you take down Tia!

To go through something this challenging, you need a support group. What better way than throwing down with some friends at Apollo?

Introducing… The Apollo CrossFit Open. 

Our in house competition will work in tandem with the 3-Week CrossFit Games Open. However, we are adding a fourth week of additional fun and games to keep the party going.

Every Thursday, starting February 29rd, CrossFit HQ will announce an individual workout.

Along with completing The Open workout, you will have to opportunity to earn points for your team with Unique Weekly Challenges. These challenges can be anything from doing burpees in the produce section at Smith’s to leaving a Google review. The goal is to have fun and make lasting memories.

The 4th Saturday will be a BIG day to earn A LOT of points for your team to close out the competition. We will have a pickleball tournament, potluck, and Row/Nerf Gun Challenge.

At the end of the 4-week competition, we will crown our Apollo Open Team Champions!

“Game Plan”
For Time:
2000 Meter Row
400 Meter Farmers Carry (53s/36s)
30 Squat Cleans (185/125)
20 Ring Muscle-ups

Recipe of the Week:
Here an easy recipe you can make in bulk!

“Pet Rock”
18 Minute AMRAP:
15 Power Snatches (95/65)
21 Push Press (95/65)
200 Meter Team Run
Pet Rock (20/14)

Meme of the Week:

Bench Press
Build to heavy set of 3

“Underbelly Part 2”
50 – 35 – 20
Double Unders
Sit-ups

-Directly Into-

50 – 35 – 20
Double Unders
5 – 3 – 2
Rope Climbs

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

So, where you from girl and what brought you to Vegas? What surprised you about Vegas.
I was born in Texas, raised in Oklahoma, and moved to Vegas in 2022 from Nashville, Tennessee! My wonderful husband, Shane, is stationed here with the Air Force, so when we got married in 2022, moving to Vegas was part of the deal! What surprised me the most about Vegas is that such a huge city exists in a desert with so few natural resources! I’ve never lived in the desert before, never had an Astroturf backyard before. When I was a kid, we dug rocks out of our soil to plant a garden. Now, we pull all the little plants out of our rocks!

You are very musical. What instruments do you play and what is your background in that area?
I play the fiddle (aka violin), mandolin, guitar, and I sing and write music. I started playing the violin at age 2, and started performing professionally around age 6. I’m trying to start a band, so if y’all know any banjo, guitar, or bass players in Vegas, I would love to meet them!

I know you have eclectic interests, including “cowboy poetry” and “ballerina farmers”, What else do you like to do for fun?
Y’all gotta check out the Elko Cowboy Poetry Festival if you ever get the chance! Monica might make fun of the idea of cowboy poetry, but it’s one of the coolest festivals I have ever been to! It’s in Elko, NV, every February.

Describe your dream vacation and your dream job.
I already get to live out so many of my dreams! Playing music, working on big construction projects, traveling, having a wonderful marriage, weightlifting, to name a few. But I think it would be so fun to have a job that involves being outdoors and working on horseback. Cattle ranching, guiding horseback trips in the mountains.. pretty much anything involving animals and the outdoors, I’m in!

Tell us something about you that most people don’t know.
I am a mechanical engineer, but I quit my job in 2021 so I could move to Nashville to be a full-time musician! I played fiddle full-time for a year and a half, and wrote and released my debut album, which is on all digital streaming services under the name Marina Pendleton. I’m engineering again now, working for the Southern Nevada Water Authority!

“Splinter”
5, 4 Minute AMRAPs:
30/24 Calorie Row
20 Shuttle Runs
Max Burpee Pull-ups
4-Minute Rest

Question of the Week:
What’s your favorite thing about the Super Bowl?

Back Squat
Build to a heavy single

“Hot Seat”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Alternating Front Rack Lunges (185/125)
20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2
V-Ups

Quote of the Week:
“Only true love can fuel the hard work that awaits you.”
Tom Freston

Box Brief:
Bring A Friend Day is on Thursday!

Join us this Saturday at 10:30am for our Tactical Class!