WOD

“I’m Confused”
20 Minute AMRAP:
400 Meter Run
-then-
3 Rounds:
10 Push-ups (5-8 Reps) (Chosen Push-up Progression)
10 Overhead Squats (45/35)
20 Sit-ups

Box Brief:
Heads Up! Schedule Change – Friday, January 9th

On Friday, January 9th, we’ll be running a limited afternoon schedule. The final class will be at 3:30 PM as we get the gym ready for the Apollo Games. Thanks for your understanding and support!

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Yoga Returns This Sunday!
We’re excited to bring yoga back to Apollo!

Join us on Sunday, January 11th at 4:00 PM for a relaxing and restorative session to finish your weekend strong.

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Bring a Friend Day – This Thursday, January 8th!
Grab a friend and bring them to CrossFit Apollo this Thursday for a fun and approachable workout! It’s the perfect chance to share what our community is all about. All fitness levels are welcome — just show up and we’ll take care of the rest.

“Tangled”
15 – 12 – 9
Power Cleans (135/95) (115/85) (95/65)
Burpees

-Rest 2-Minutes-

9 – 6 – 3
Power Cleans (165/115) (135/95) (115/85)
Burpees Over the Bar

Box Brief:
Heads Up! Schedule Change – Friday, January 9th

On Friday, January 9th, we’ll be running a limited afternoon schedule. The final class will be at 3:30 PM as we get the gym ready for the Apollo Games. Thanks for your understanding and support!

___________________________________________

Yoga Returns This Sunday!
We’re excited to bring yoga back to Apollo!

Join us on Sunday, January 11th at 4:00 PM for a relaxing and restorative session to finish your weekend strong.

____________________________________________

Bring a Friend Day – This Thursday, January 8th!
Grab a friend and bring them to CrossFit Apollo this Thursday for a fun and approachable workout! It’s the perfect chance to share what our community is all about. All fitness levels are welcome — just show up and we’ll take care of the rest.

A. Box Squats – 3 x 5

B. “Doorbell”
15 Minute AMRAP:
20/16 Calorie Row
20 Wall Balls (20/14)
20 Pull-ups

Box Brief:
Heads Up! Schedule Change – Friday, January 9th

On Friday, January 9th, we’ll be running a limited afternoon schedule. The final class will be at 3:30 PM as we get the gym ready for the Apollo Games. Thanks for your understanding and support!

_________________________________________
Yoga Returns This Sunday!

We’re excited to bring yoga back to Apollo!

Join us on Sunday, January 11th at 4:00 PM for a relaxing and restorative session to finish your weekend strong.

___________________________________________

Bring a Friend Day – This Thursday, January 8th!

Grab a friend and bring them to CrossFit Apollo this Thursday for a fun and approachable workout! It’s the perfect chance to share what our community is all about. All fitness levels are welcome — just show up and we’ll take care of the rest.

“Dreamy”
25 Minute AMRAP:
100 Meter Run
20 Power Cleans (115/85)
20 Toes to Bar
200 Meter Run
15 Power Cleans (135/95)
15 Pull-ups
300 Meter Run
10 Power Cleans (165/115)
10 Chest to Bar Pull-ups
400 Meter Run
5 Power Cleans (185/125)
5 Bar Muscle-ups

Box Brief:
Yoga Schedule Update 

There will be no yoga class on Sunday, January 4th.
Our instructor will be out of town during this time, but classes will resume as normal the following weekend.

Thank you for your understanding!

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Recipe of the week:
These Bang Bang Chicken Bakes are full of flavor and a must try chicken bake meal prep recipe!

“New for Two”
21 Minute Clock: teams of 2
Buy In – 120 Double Unders
AMRAP
20 Russian Kettlebell Swings (70/53)
40 Sit-ups
@7:00 – Buy In – 60 Box Jumps (24/20)
AMRAP
20 Calorie Bike
40 Sit-ups
@14:00 – Buy In – 30 Burpees Over the Kettlebell
AMRAP
10 Sandbags Over the Bar
40 Sit-ups

One person works, one person rests.
Score = rounds and reps separately for each AMRAP

Box Brief:
Yoga Schedule Update 

There will be no yoga class on Sunday, January 4th.
Our instructor will be out of town during this time, but classes will resume as normal the following weekend.

Thank you for your understanding!

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New Year’s Week Schedule 
Wednesday  – Last class at 3:30 PM
Thursday (Jan 1st) – Open Gym 8:00 AM – 12:00 PM (Workout will be on the board)
Friday (Jan 2nd) – Normal Schedule Resumes

Let’s finish the year strong and start 2025 even stronger!

“Wacky”
For Time:
1000 Meter Row
50 Front Squats (95/65)
30 Push-ups

Box Brief:
Yoga Schedule Update 

There will be no yoga class on Sunday, January 4th.
Our instructor will be out of town during this time, but classes will resume as normal the following weekend.

Thank you for your understanding!

_____________________________________________
New Year’s Week Schedule 
Wednesday  – Last class at 3:30 PM
Thursday (Jan 1st) – Open Gym 8:00 AM – 12:00 PM (Workout will be on the board)
Friday (Jan 2nd) – Normal Schedule Resumes
Let’s finish the year strong and start 2025 even stronger!

5 Rounds Not for Time:
10 Ring Rows
30 Meters Front Rack Carry
30 Meters Farmer Carry
10 Kettlebell/Dumbbell Pull Throughs in Tall Plank
:10 Bike Sprint

Box Brief:
Yoga Schedule Update 

There will be no yoga class on Sunday, January 4th.
Our instructor will be out of town during this time, but classes will resume as normal the following weekend.

Thank you for your understanding!

________________________________________________________
New Year’s Week Schedule 
Wednesday  – Last class at 3:30 PM
Thursday (Jan 1st) – Open Gym 8:00 AM – 12:00 PM (Workout will be on the board)
Friday (Jan 2nd) – Normal Schedule Resumes

Let’s finish the year strong and start 2025 even stronger!

“S & E”
20 Minute EMOM:
Minute 1 – 3 Bench Press
Minute 2 – Max Double Unders
Minute 3 – 3 Deadlifts
Minute 4 – Max Burpees

Score = Max Double Unders (5=1) + Max Burpees / Max weight moved

Box Brief:
Yoga Schedule Update 

There will be no yoga class on Sunday, January 4th.
Our instructor will be out of town during this time, but classes will resume as normal the following weekend.

Thank you for your understanding!

_______________________________________________________________________

New Year’s Week Schedule 
Wednesday  – Last class at 3:30 PM
Thursday (Jan 1st) – Open Gym 8:00 AM – 12:00 PM (Workout will be on the board)
Friday (Jan 2nd) – Normal Schedule Resumes

Let’s finish the year strong and start 2025 even stronger!