WOD

Split Squat Isometric Hold
3 x :30 (each side)

“Double or Nothing”
2 Rounds:
25 Box Jumps (24/20)
25 Wall Balls (20/14)
25 Toes to Bar (Toes Up) (Knee-ups)
25 Alternating Dumbbell Snatch (50/35) (35/25) (25/15)

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Box Brief:
The Apollo Games are back!

Registration is officially open for the 15th Annual Apollo Games: Halloween Havoc, taking place on Saturday, October 10th at CrossFit Apollo.

Whether you’ve competed before or you’ve always wanted to give it a try, the Apollo Games are built to be a fun day of fitness, community, and friendly competition. Teams consist of one male and one female athlete, and we’ll once again offer RX, Scaled, and Beginner divisions so athletes of all experience levels can participate.

For a limited time, we’re offering an Early Bird Discount of $20 per team through July 23rd or until the first 20 teams register—whichever comes first.

Planning your costumes yet? This year’s Halloween Havoc theme means costumes are encouraged, and we’ll be awarding a prize for the Best Team Costume.

Visit the registration page for full event details, division movement standards, and to sign up. Be sure to register by September 19th to guarantee your event shirt.

https://competitioncorner.net/events/21726/details

Grab a partner, challenge yourself, and join us for one of our favorite events of the year. We can’t wait to see everyone on October 10th!

“Testy”
20 Minute AMRAP:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Alternating Lunges
30 Pull-ups (Band Assisted) (Jumping Pull-ups)
30 Burpees
20 Cleans (145/100) (115/85) (75/55)
200 Meter Farmers Carry (53s/36s)
10 Snatches (145/100) (115/85) (75/55)
10 Ring Muscle-ups

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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:

• Sundays, every other week
• 1:00–3:00 PM
• Free for CrossFit Apollo members
• $20 drop-in for non-members

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Healthy Knees Workshop

Join us on Saturday, July 11th from 10:30–11:30 AM for a Healthy Knees Workshop led by Dr. Chandler Fox from Exodus Physical Therapy.

Whether you’re dealing with knee pain, stiffness, or simply want to improve the way you move, this hands on workshop will help you build stronger, healthier knees and keep you performing at your best.

What you’ll learn:
• Improve knee mobility and stability
• Identify movement restrictions that may be contributing to discomfort or limiting performance
• Learn practical exercises and strategies to improve knee function and prevent future issues

Spots are limited. Sign up at the gym or reach out for more information.

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Recipe of the Week:
This easy Teriyaki Chicken is made in the Instant Pot or slow cooker, the chicken turns out tender, flavorful, and coated in a sweet and savory homemade teriyaki sauce that’s perfect for rice bowls, meal prep containers, lettuce wraps, and more.

“Tricky”

5 Minute AMRAP:
10/8 Calorie Bike
20 Push-ups (10-15 Reps) (Band or Box Assisted)
1-Minute Rest

5 Minute AMRAP:
20 Meter Stress Carry (moderate weight)
10 Handstand Push-ups (Pike HSPU) (Seated DB Strict Press)
1-Minute Rest

5 Minute AMRAP:
100 Meter Run
15 V-Ups

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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:

• Sundays, every other week
• 1:00–3:00 PM
• Free for CrossFit Apollo members
• $20 drop-in for non-members

_______________________________________________________________________

Healthy Knees Workshop

Join us on Saturday, July 11th from 10:30–11:30 AM for a Healthy Knees Workshop led by Dr. Chandler Fox from Exodus Physical Therapy.

Whether you’re dealing with knee pain, stiffness, or simply want to improve the way you move, this hands on workshop will help you build stronger, healthier knees and keep you performing at your best.

What you’ll learn:
• Improve knee mobility and stability
• Identify movement restrictions that may be contributing to discomfort or limiting performance
• Learn practical exercises and strategies to improve knee function and prevent future issues

Spots are limited. Sign up at the gym or reach out for more information.

“Love to See It”
8 Rounds: teams of 2
500/400 Meter Row
Switch after each round
-then-
100 Back Squats (155/105)

_______________________________________________________________
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:

• Sundays, every other week
• 1:00–3:00 PM
• Free for CrossFit Apollo members
• $20 drop-in for non-members

___________________________________________________________________

Healthy Knees Workshop

Join us on Saturday, July 11th from 10:30–11:30 AM for a Healthy Knees Workshop led by Dr. Chandler Fox from Exodus Physical Therapy.

Whether you’re dealing with knee pain, stiffness, or simply want to improve the way you move, this hands on workshop will help you build stronger, healthier knees and keep you performing at your best.

What you’ll learn:
• Improve knee mobility and stability
• Identify movement restrictions that may be contributing to discomfort or limiting performance
• Learn practical exercises and strategies to improve knee function and prevent future issues

Spots are limited. Sign up at the gym or reach out for more information.

“Middle Ground”
16 Minute AMRAP:
11 Shuttle Runs
10 Single Arm Dumbbell Push Press (50/35)
11 Shuttle Runs
10 Toes to Bar

___________________________________________________________________
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:

• Sundays, every other week
• 1:00–3:00 PM
• Free for CrossFit Apollo members
• $20 drop-in for non-members

______________________________________________________________________

Healthy Knees Workshop

Join us on Saturday, July 11th from 10:30–11:30 AM for a Healthy Knees Workshop led by Dr. Chandler Fox from Exodus Physical Therapy.

Whether you’re dealing with knee pain, stiffness, or simply want to improve the way you move, this hands on workshop will help you build stronger, healthier knees and keep you performing at your best.

What you’ll learn:
• Improve knee mobility and stability
• Identify movement restrictions that may be contributing to discomfort or limiting performance
• Learn practical exercises and strategies to improve knee function and prevent future issues

Spots are limited. Sign up at the gym or reach out for more information.

A. Deadlift
Build to a heavy single

B. “Fences”
For Time:
60 Double Unders
40 Kettlebell Swings (53/36)
60 Double Unders
30 Kettlebell Swings
60 Double Unders
20 Kettlebell Swings
60 Double Unders
10 Kettlebell Swings

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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:

• Sundays, every other week
• 1:00–3:00 PM
• Free for CrossFit Apollo members
• $20 drop-in for non-members

_________________________________________________________________

Healthy Knees Workshop

Join us on Saturday, July 11th from 10:30–11:30 AM for a Healthy Knees Workshop led by Dr. Chandler Fox from Exodus Physical Therapy.

Whether you’re dealing with knee pain, stiffness, or simply want to improve the way you move, this hands on workshop will help you build stronger, healthier knees and keep you performing at your best.

What you’ll learn:
• Improve knee mobility and stability
• Identify movement restrictions that may be contributing to discomfort or limiting performance
• Learn practical exercises and strategies to improve knee function and prevent future issues

Spots are limited. Sign up at the gym or reach out for more information.

“Run from the Sun”
15 Minute AMRAP:
100 Meter Run
10 Chest to Bar Pull-ups (Pull-ups or less reps) (Jumping Pull-ups)
5 Inverted Burpees

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Box Brief:
Fourth of July Schedule

This Saturday, July 4th, we’ll be running our normal Saturday class schedule with classes at 8:30 AM and 9:30 AM.

We’ll be taking on the hero workout Holleyman to honor U.S. Army Staff Sergeant Aaron Holleyman, who was killed in action while serving in Iraq in 2004.

Come start your holiday with a great workout and an opportunity to remember and honor those who made the ultimate sacrifice.

We’ll see you there!

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Recipe of the week:
If you love jalapeño poppers you’ll love this Jalapeño Popper Stuffed Pork recipe! This one is so easy to throw together and so tasty! If you can smoke this one a little on a pellet grill, even better! But don’t fret if you don’t have a pellet grill, you can throw this in the oven and it’s still going to turn out great!

“Strategist”
For Time:
2000 Meter Row
200 Sit-ups
100 Push Jerks (95/65) (75/55) (45/35)
100 Box Jumps (24/20)
Partition the reps however your team would like.

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Box Brief:
Fourth of July Schedule

This Saturday, July 4th, we’ll be running our normal Saturday class schedule with classes at 8:30 AM and 9:30 AM.

We’ll be taking on the hero workout Holleyman to honor U.S. Army Staff Sergeant Aaron Holleyman, who was killed in action while serving in Iraq in 2004.

Come start your holiday with a great workout and an opportunity to remember and honor those who made the ultimate sacrifice.

We’ll see you there!

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Throwback Thursday: