WOD

Build to 1 rep max Snatch

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Box Brief:

Bring a Friend Day — Wednesday, January 22nd!
Have someone who’s been curious about what you do at Apollo? This is the perfect day to bring them in! All classes are free for guests, and the workout will be beginner-friendly but still a great sweat for everyone.

When: Thursday, January 22nd
Who: You + any friend who wants to give CrossFit a try
Cost: Free for all guests
What to Expect: A fun, coach-led class focused on movement, teamwork, and good vibes

Tag your workout buddy and let’s pack the gym with new faces!
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Weightlifting Class Returns This Sunday the 25th
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

A. Push Press + Push Jerk
Build to heavy complex

B. “Mirror Image”
10 Minute AMRAP:
10 Alternating Dumbbell Clean & Jerks (50/35)
30 Double Unders

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Box Brief:

Bring a Friend Day — Wednesday, January 22nd!
Have someone who’s been curious about what you do at Apollo? This is the perfect day to bring them in! All classes are free for guests, and the workout will be beginner-friendly but still a great sweat for everyone.

When: Thursday, January 22nd
Who: You + any friend who wants to give CrossFit a try
Cost: Free for all guests
What to Expect: A fun, coach-led class focused on movement, teamwork, and good vibes
Tag your workout buddy and let’s pack the gym with new faces!
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Weightlifting Class Returns This Sunday the 25th
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

A. Deadlifts – 3 x 5

B. “Shhhh”
3 Rounds:
400 Meter Run
30 Box Jumps (24/20)
10 Strict Pull-ups

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Box Brief:

Bring a Friend Day — Wednesday, January 22nd!
Have someone who’s been curious about what you do at Apollo? This is the perfect day to bring them in! All classes are free for guests, and the workout will be beginner-friendly but still a great sweat for everyone.

When: Thursday, January 22nd
Who: You + any friend who wants to give CrossFit a try
Cost: Free for all guests
What to Expect: A fun, coach-led class focused on movement, teamwork, and good vibes

Tag your workout buddy and let’s pack the gym with new faces! ____________________________________________________________

Weightlifting Class Returns This Sunday the 25th
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

“I’m Telling EMOM”
21 Minute EMOM:
Minute 1 – 3 Front Squats
Minute 2 – 15/12 Calorie Row
Minute 3 – Max Push-ups
Score = heaviest weight & total push-ups

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Box Brief:
Your body’s been working hard all week — give it what it deserves.

Yoga this Sunday at 4 PM will help you recover, improve mobility, and reset for another strong week of training.

Come loosen up those hips and shoulders and leave feeling refreshed!

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Recipe of the week:
Try this classic favorite, but make it a bit more macro friendly. Banana Bread recipe!

“Victory”
20 Minute AMRAP: teams of 2
50 Sit-ups
50 Step-ups (50/35) (20)
100 Double Unders
5 Rope Climbs

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Box Brief:
Your body’s been working hard all week — give it what it deserves.

Yoga this Sunday at 4 PM will help you recover, improve mobility, and reset for another strong week of training.

Come loosen up those hips and shoulders and leave feeling refreshed!

A. Strict Press – 3 x 5

B. “Never Let Go”
For Time:
30 Russian Kettlebell Swings (70/53)
2:00 Overhead Hold (135/95)
30 Russian Kettlebell Swings (70/53)

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Box Brief:
Your body’s been working hard all week — give it what it deserves.

Yoga this Sunday at 4 PM will help you recover, improve mobility, and reset for another strong week of training.

Come loosen up those hips and shoulders and leave feeling refreshed!

“Finally Fun”
10 Rounds:
100 Meter Run
5 Burpees
1 Squat Clean (heavy)

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Box Brief:
Your body’s been working hard all week — give it what it deserves.

Yoga this Sunday at 4 PM will help you recover, improve mobility, and reset for another strong week of training.

Come loosen up those hips and shoulders and leave feeling refreshed!

“Hot Head”
5 Rounds of:
90 Second Clock:
250/200 Meter Row
Max Strict Handstand Push-ups (Pike Variation) (Seated DB Press)
Rest 90 Seconds

90 Second Clock:
250/200 Meter Row
Max Strict Ring Dips (Band or Box Assisted Ring Dips) (Box Dips)
Rest 90 Seconds

__________________________________________________________________
Box Brief:
Your body’s been working hard all week — give it what it deserves.

Yoga this Sunday at 4 PM will help you recover, improve mobility, and reset for another strong week of training.
Come loosen up those hips and shoulders and leave feeling refreshed!