WOD

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!

Every 90 Seconds for 21 Minutes:
High Hang Clean + Hang Clean

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.

Quote of the day:
“It is never too late to be what you might have been.” – George Eliot 

2 Negative Bench Press + Bench Press

“Late Night Grind”
15 Minute AMRAP:
15 Pull-ups
15 Push-ups
15 V-Ups
50 Double Unders

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.

2 Negative Front Squats + Front Squat

“Lightning Strike”
For Time: 12-Minute Time Cap
45/35 Calorie Row
30 Burpees to Target
15 Deadlifts (275/185)

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.

“Hallo-Wod”
6 Minute AMRAP: teams of 2
10 Snatches (115/85)
31 Sit-ups

3-Minute Rest

6 Minute AMRAP: teams of 2
10 Shoulder to Overhead (155/105)
31 Weighted Sit-ups (20/14)

3-Minute Rest

6 Minute AMRAP: teams of 2
10 Cleans (185/125)
31 V-Ups

Recipe of the week:
Pumpkin Chocolate Sheet Cake
Each serving packs in over 10g of protein while keeping fats low, so you can enjoy dessert and still stay on track with your goals!

“Rebuilt”
6 Rounds:
250/200 Meter Row
200 Meter Run
20 Box Jumps (24/20)