WOD

5, 3 Minute AMRAPs:
200 Meter Run
20/15 Calorie Row
Max Dual Kettlebell Lunges (53s/36s)
3-Minute Rest

Box Brief:
The Apollo Games are only 4 weeks away!

The last day to sign up and receive an event t-shirt is December 20th, so don’t wait!

We’re also looking for volunteers to help with equipment, scoring, and judging. The Apollo Games wouldn’t be possible each year without the amazing support of our community.

If you’d like to get involved, simply click this link:
 Apollo Games on Competition Corner
Then click the three vertical dots in the bottom right corner and select “Volunteer Sign-Up.”

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Yoga at CrossFit Apollo 

Looking to improve your recovery or flexibility?
Yoga is one of the best ways to do it. Through controlled movement and focused breathing, you’ll increase blood flow, loosen tight muscles, and restore range of motion — all of which help your body recover faster and move better in your workouts.

Join us this Sunday at 4:00 PM with Lari for a restorative yoga session designed to help you recharge, reset, and build balance in your training.

Bring your mat, bring some water, and get ready to move and stretch with intention.

Free for all members.
Take this opportunity to slow down and give your body the attention it deserves.

_________________________________________________________________________________________

 Christmas Week Schedule 

Here’s what the schedule will look like for Christmas week:

Wednesday, December 24th (Christmas Eve) – 8:30am & 9:30am classes only
Thursday, December 25th (Christmas Day) – Closed
Friday, December 26th – Regular schedule resumes

Enjoy the holiday with your loved ones, and we’ll see you back on Friday ready to sweat off the Christmas cookies! 
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Recipe of the Week:
Chicken Chickpea Chopped Salad

7 Sets, each for load:
1 Push Jerk + 1 Split Jerk

Box Brief:
The Apollo Games are only 4 weeks away!

The last day to sign up and receive an event t-shirt is December 20th, so don’t wait!

We’re also looking for volunteers to help with equipment, scoring, and judging. The Apollo Games wouldn’t be possible each year without the amazing support of our community.

If you’d like to get involved, simply click this link:
 Apollo Games on Competition Corner
Then click the three vertical dots in the bottom right corner and select “Volunteer Sign-Up.”

_________________________________________________________________________________________

Yoga at CrossFit Apollo 

Looking to improve your recovery or flexibility?
Yoga is one of the best ways to do it. Through controlled movement and focused breathing, you’ll increase blood flow, loosen tight muscles, and restore range of motion — all of which help your body recover faster and move better in your workouts.

Join us this Sunday at 4:00 PM with Lari for a restorative yoga session designed to help you recharge, reset, and build balance in your training.

Bring your mat, bring some water, and get ready to move and stretch with intention.

Free for all members.
Take this opportunity to slow down and give your body the attention it deserves.

_________________________________________________________________________________________

 Christmas Week Schedule 

Here’s what the schedule will look like for Christmas week:

Wednesday, December 24th (Christmas Eve) – 8:30am & 9:30am classes only
Thursday, December 25th (Christmas Day) – Closed
Friday, December 26th – Regular schedule resumes

Enjoy the holiday with your loved ones, and we’ll see you back on Friday ready to sweat off the Christmas cookies! 

“251129”
For Time:
5 Rope Climbs
10 Power Cleans (155/105) (95/65) (75/55)
20 Bar Facing Burpees
40/32 Calorie Row
20 Bar Facing Burpees
10 Power Cleans
5 Rope Climbs

Box Brief:
The Apollo Games are only 4 weeks away!

The last day to sign up and receive an event t-shirt is December 20th, so don’t wait!

We’re also looking for volunteers to help with equipment, scoring, and judging. The Apollo Games wouldn’t be possible each year without the amazing support of our community.

If you’d like to get involved, simply click this link:
 Apollo Games on Competition Corner
Then click the three vertical dots in the bottom right corner and select “Volunteer Sign-Up.”

_________________________________________________________________________________________

Yoga at CrossFit Apollo 

Looking to improve your recovery or flexibility?
Yoga is one of the best ways to do it. Through controlled movement and focused breathing, you’ll increase blood flow, loosen tight muscles, and restore range of motion — all of which help your body recover faster and move better in your workouts.

Join us this Sunday at 4:00 PM with Lari for a restorative yoga session designed to help you recharge, reset, and build balance in your training.

Bring your mat, bring some water, and get ready to move and stretch with intention.

Free for all members.
Take this opportunity to slow down and give your body the attention it deserves.

_________________________________________________________________________________________

 Christmas Week Schedule 

Here’s what the schedule will look like for Christmas week:

Wednesday, December 24th (Christmas Eve) – 8:30am & 9:30am classes only
Thursday, December 25th (Christmas Day) – Closed
Friday, December 26th – Regular schedule resumes

Enjoy the holiday with your loved ones, and we’ll see you back on Friday ready to sweat off the Christmas cookies! 

A. Pause Front Squat
Build to a heavy single

B. “Annie”
50 – 40 -30 – 20 – 10
Double Unders
Sit-ups

Box Brief:
The Apollo Games are only 4 weeks away!

The last day to sign up and receive an event t-shirt is December 20th, so don’t wait!

We’re also looking for volunteers to help with equipment, scoring, and judging. The Apollo Games wouldn’t be possible each year without the amazing support of our community.

If you’d like to get involved, simply click this link:
Apollo Games on Competition Corner
Then click the three vertical dots in the bottom right corner and select “Volunteer Sign-Up.”

_________________________________________________________________________________________

Yoga at CrossFit Apollo 

Looking to improve your recovery or flexibility?
Yoga is one of the best ways to do it. Through controlled movement and focused breathing, you’ll increase blood flow, loosen tight muscles, and restore range of motion — all of which help your body recover faster and move better in your workouts.

Join us this Sunday at 4:00 PM with Lari for a restorative yoga session designed to help you recharge, reset, and build balance in your training.

Bring your mat, bring some water, and get ready to move and stretch with intention.

Free for all members.
Take this opportunity to slow down and give your body the attention it deserves.

_________________________________________________________________________________________

 Christmas Week Schedule 

Here’s what the schedule will look like for Christmas week:

Wednesday, December 24th (Christmas Eve) – 8:30am & 9:30am classes only
Thursday, December 25th (Christmas Day) – Closed
Friday, December 26th – Regular schedule resumes

Enjoy the holiday with your loved ones, and we’ll see you back on Friday ready to sweat off the Christmas cookies! 

“Gymmy John”
20 Minute AMRAP:
400 Meter Run
10 Push Jerk (115/85)
4 Toes to Bar (4 Toes Up)
4 Chest to Bar (4 Pull-ups)
2 Bar Muscle-ups

Box Brief:
The Apollo Games are only 4 weeks away!

The last day to sign up and receive an event t-shirt is December 20th, so don’t wait!

We’re also looking for volunteers to help with equipment, scoring, and judging. The Apollo Games wouldn’t be possible each year without the amazing support of our community.

If you’d like to get involved, simply click this link:
Apollo Games on Competition Corner
Then click the three vertical dots in the bottom right corner and select “Volunteer Sign-Up.”

_________________________________________________________________________________________

Yoga at CrossFit Apollo 

Looking to improve your recovery or flexibility?
Yoga is one of the best ways to do it. Through controlled movement and focused breathing, you’ll increase blood flow, loosen tight muscles, and restore range of motion — all of which help your body recover faster and move better in your workouts.

Join us this Sunday at 4:00 PM with Lari for a restorative yoga session designed to help you recharge, reset, and build balance in your training.

Bring your mat, bring some water, and get ready to move and stretch with intention.

Free for all members.
Take this opportunity to slow down and give your body the attention it deserves.

_________________________________________________________________________________________

 Christmas Week Schedule 

Here’s what the schedule will look like for Christmas week:

Wednesday, December 24th (Christmas Eve) – 8:30am & 9:30am classes only
Thursday, December 25th (Christmas Day) – Closed
Friday, December 26th – Regular schedule resumes

Enjoy the holiday with your loved ones, and we’ll see you back on Friday ready to sweat off the Christmas cookies! 

“Sneaky”
10 Rounds: 30-minute time cap
3 Thrusters (115/85)
6 Toes to Bar
9 Air Squats
Every 2 rounds starting at 0:00 perform 400-meter run.

Box Brief:
Weightlifting Class Returns This Sunday

Coach Phil is back to lead our weightlifting class. The session will run in an open gym format with programming provided and coaching available throughout. Phil will help you sharpen your Olympic lifts, strengthen your squat, and build pulling power.

This class is designed for all levels—whether you’re learning the basics or pushing toward advanced goals.

Details:
$20 drop-in for non-members
Sundays, every other week
8:30–10:30 AM

Free for CrossFit Apollo members

Yoga at CrossFit Apollo
Join us this Sunday at 4:00 PM for a restorative yoga session led by Lari.
This class is all about recovery, mobility, and mindfulness — the perfect way to recharge and prepare for the week ahead.

Bring your mat, bring some water, and get ready to move and stretch with intention.

Free for all members.
Take this time to slow down, breathe, and feel your best.

It’s almost time! Join us for the CrossFit Apollo Christmas Party this Saturday, December 13th at 7:00 PM!
We’ll celebrate another amazing year with good food, great company, and plenty of holiday cheer. Bring a dish to share, wear something festive, and get ready for a fun night with the Apollo community.

Details:
Date: Saturday, December 13th
Time: 7:00 PM
Location: CrossFit Apollo

We can’t wait to celebrate with everyone!

Recipe of the week:
Give this stew a try when it gets cold out!

“Up and Down”
3 Rounds: teams of 2
2 Minutes – Row for Calories
2 Minutes – Russian Kettlebell Swings (70/53)
2 Minutes – Sit-ups

Box Brief:
Weightlifting Class Returns This Sunday

Coach Phil is back to lead our weightlifting class. The session will run in an open gym format with programming provided and coaching available throughout. Phil will help you sharpen your Olympic lifts, strengthen your squat, and build pulling power.

This class is designed for all levels—whether you’re learning the basics or pushing toward advanced goals.

Details:
$20 drop-in for non-members
Sundays, every other week
8:30–10:30 AM

Free for CrossFit Apollo members

Yoga at CrossFit Apollo
Join us this Sunday at 4:00 PM for a restorative yoga session led by Lari.
This class is all about recovery, mobility, and mindfulness — the perfect way to recharge and prepare for the week ahead.

Bring your mat, bring some water, and get ready to move and stretch with intention.

Free for all members.
Take this time to slow down, breathe, and feel your best.

It’s almost time! Join us for the CrossFit Apollo Christmas Party this Saturday, December 13th at 7:00 PM!
We’ll celebrate another amazing year with good food, great company, and plenty of holiday cheer. Bring a dish to share, wear something festive, and get ready for a fun night with the Apollo community.

Details:
Date: Saturday, December 13th
Time: 7:00 PM
Location: CrossFit Apollo

We can’t wait to celebrate with everyone!

A. Chaos Strict Press + Hold – 6 x 1

B. “Divisible”
14 Minute AMRAP:
4 Bar Muscle-ups
8 Push Press (95/65)
12 Box Jumps (24/20)

Box Brief:
Weightlifting Class Returns This Sunday

Coach Phil is back to lead our weightlifting class. The session will run in an open gym format with programming provided and coaching available throughout. Phil will help you sharpen your Olympic lifts, strengthen your squat, and build pulling power.

This class is designed for all levels—whether you’re learning the basics or pushing toward advanced goals.

Details:
$20 drop-in for non-members
Sundays, every other week
8:30–10:30 AM

Free for CrossFit Apollo members

Yoga at CrossFit Apollo
Join us this Sunday at 4:00 PM for a restorative yoga session led by Lari.
This class is all about recovery, mobility, and mindfulness — the perfect way to recharge and prepare for the week ahead.

Bring your mat, bring some water, and get ready to move and stretch with intention.

Free for all members.
Take this time to slow down, breathe, and feel your best.

It’s almost time! Join us for the CrossFit Apollo Christmas Party this Saturday, December 13th at 7:00 PM!
We’ll celebrate another amazing year with good food, great company, and plenty of holiday cheer. Bring a dish to share, wear something festive, and get ready for a fun night with the Apollo community.

Details:
Date: Saturday, December 13th
Time: 7:00 PM
Location: CrossFit Apollo

We can’t wait to celebrate with everyone!