WOD

“23andMe”
23 Minute AMRAP:
10 Hang Power Cleans (135/95)
20 Wall Balls (20/14)
30 Calorie Row
40 Sit-ups
50 Double Unders

Box Brief:
Thanksgiving Week Schedule

We’ll be running a limited class schedule for Thanksgiving week:
Wednesday: Last class at 3:30pm
Thursday (Thanksgiving): 8:30am & 9:30am classes
Friday: Closed
Saturday: 8:30am & 9:30am classes

Enjoy the holiday and some well-earned rest with friends and family!

Yoga is Back at CrossFit Apollo

This Sunday at 4:00 PM, join our instructor Lari for a restorative yoga session designed to help you recover, recharge, and improve mobility.

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

Free for all members. Don’t miss this chance to balance out your training and start the week feeling your best.

Looking for a partner for the Apollo Games?

We’ve got you covered! Talk to your coach in class to figure out which division is the best fit for you, then sign up on the appropriate sheet at the front desk. We’ll help match you with someone at a similar skill and experience level so you can get the most out of the event.

Not sure what the Apollo Games are all about? Ask one of our coaches! It’s one of our favorite events of the year—bringing the entire community together for an incredible day of fitness, teamwork, and fun.

A. Chaos Strict Press – 5 x 3

B. “Sprinter”
3 Rounds:
21 Chest to Bar Pull-ups
15 Hand Release Push-ups
9 Front Squats (135/95) (115/85) (95/65)

Box Brief:
Sunday Yoga at Apollo
Take time to slow down, reset, and stretch it out. This Sunday at 4:00 PM, join Lari for a guided yoga session designed to improve recovery, mobility, and peace of mind.

Bring a yoga mat, a bottle of water, and an open mind.

Recipe of the week:
Try this viral lunch bowl that hits every craving — sweet, spicy, creamy, and packed with protein.
Hot Honey Sweet Potato Bowls

“Wonder Twins”
5 Rounds: teams of 2
80 Double Unders
50 Sit-ups
20 Power Cleans (155/105) (135/95) (95/65)

Box Brief:
Bring a Friend Day is back this Thursday! Invite a new workout buddy and tackle an awesome CrossFit session together!

Sunday Yoga at Apollo
Take time to slow down, reset, and stretch it out. This Sunday at 4:00 PM, join Lari for a guided yoga session designed to improve recovery, mobility, and peace of mind.

Bring a yoga mat, a bottle of water, and an open mind.

“Clocked In”
2 Minute Clock:
20 Hang Power Snatches (95/65) (75/55) (65/45)
Max Row for Calories
2-Minute Rest

2 Minute Clock:
15 Hang Power Snatches (95/65)
Max Row for Calories
2-Minute Rest

2 Minute Clock:
10 Hang Power Snatches (95/65)
Max Row for Calories
2-Minute Rest

2 Minute Clock:
5 Hang Power Snatches (95/65)
Max Row for Calories

Box Brief:
Bring a Friend Day is back this Thursday! Invite a new workout buddy and tackle an awesome CrossFit session together!

Sunday Yoga at Apollo
Take time to slow down, reset, and stretch it out. This Sunday at 4:00 PM, join Lari for a guided yoga session designed to improve recovery, mobility, and peace of mind.

Bring a yoga mat, a bottle of water, and an open mind.

“Head, Shoulders, Knees & Toes”
10 Rounds: 30-Minute Time Cap
200 Meter Run
7 Toes to Bar
7 Shoulder to Overhead (135/95) (115/85) (95/65)

Box Brief:
Bring a Friend Day is back this Thursday! Invite a new workout buddy and tackle an awesome CrossFit session together!

Sunday Yoga at Apollo
Take time to slow down, reset, and stretch it out. This Sunday at 4:00 PM, join Lari for a guided yoga session designed to improve recovery, mobility, and peace of mind.

Bring a yoga mat, a bottle of water, and an open mind.

A. Romanian Deadlifts – 5 x 3

B. “Cat Rescue”
10 Minute Ladder: 1/2, 2/4, 3/6, etc
Burpees
Lunges (50/35)

Box Brief:
Bring a Friend Day is back this Thursday! Invite a new workout buddy and tackle an awesome CrossFit session together!

Sunday Yoga at Apollo
Take time to slow down, reset, and stretch it out. This Sunday at 4:00 PM, join Lari for a guided yoga session designed to improve recovery, mobility, and peace of mind.

Bring a yoga mat, a bottle of water, and an open mind.

“Wood Plank”
4 Rounds:
200 Meter Run
20 Box Jumps (24/20)
-then-
4 Rounds:
200 Meter Run
5 Bar Muscle-ups

Box Brief:
Apollo Games!
Join us for a co-ed team competition with one male and one female athlete, January 10th at CrossFit Apollo. Our theme this year is Passing the Torch.

Sunday Yoga at Apollo
Take time to slow down, reset, and stretch it out. This Sunday at 4:00 PM, join Lari for a guided yoga session designed to improve recovery, mobility, and peace of mind.

Bring a yoga mat, a bottle of water, and an open mind.

“Two Town”
2 Rounds: teams of 2
2 Minutes – Bike for Calories
2 Minutes – Dual Dumbbell Push Press (35s/25s)
2 Minutes – Lunge for Meters
2 Minutes – Team Sit-ups
2 Minutes – Wall Balls (20/14)

Box Brief:
Apollo Games!
Join us for a co-ed team competition with one male and one female athlete, January 10th at CrossFit Apollo. Our theme this year is Passing the Torch.

Sunday Yoga at Apollo
Take time to slow down, reset, and stretch it out. This Sunday at 4:00 PM, join Lari for a guided yoga session designed to improve recovery, mobility, and peace of mind.

Bring a yoga mat, a bottle of water, and an open mind.

Recipe of the Week:
In honor of Fall being here, give this Sausage Bean Stew a try. You can’t go wrong adding this to the menu this week. It’s a slow cooker recipe and so tasty!