WOD

A. Bench Press –
5 x 8 @ 75% / RPE 8

B. 8 Minute AMRAP:
3 Wall Walks
15 Box Jumps (24/20)

Box Brief:
Bring a Friend Day — Thursday, April 23rd!
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, April 23rd
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!

“Passion Wins”
21 Minute AMRAP:
20 Shuttle Runs
100 Meter Farmers Carry (53s/36s)
200 Meter Run
30 Lunges
200 Meter Run with Kettlebell (53/36)
:30 Handstand Hold

Box Brief:
Weightlifting Class Returns This Sunday

We’re excited to bring back our weightlifting class this Sunday, led by longtime coach Phil. This session will follow an open gym format, allowing athletes to work through the day’s programming while receiving hands-on coaching and individualized feedback.

Phil will be available throughout the session to help you refine your Olympic lifting mechanics, build squat strength, and improve pulling power. Whether you’re just getting started or looking to take your lifts to the next level, this class is designed to meet you where you are and help you progress.

Class Details
Sundays (every other week)
1:00–3:00 PM
Free for CrossFit Apollo members
$20 drop-in for non-members

We look forward to seeing you there.

___

Quick reminder to get your Summer Apparel orders in by the end of the day Monday the 13th.

We’ve got red and mint tees along with tanks ready for the warmer months, and we’ll be placing the order right after the deadline.

If you haven’t ordered yet, use the link below:
https://forms.gle/xGNM8k3iMah17KRT6

We’ve got samples at the gym if you want to check sizing before you submit.

Don’t wait until the last minute.

_________________________________________________________________________________________

Recipe of the week:
If your mornings feel rushed, these Cheesy Sausage Biscuits are about to become your new go-to.

A. Deadllift
4 x 8 @ 72.5% / RPE 7

B. Core Finisher
3 Rounds:
10 Pallof Presses
:30 Double KB Front Rack Marches

Box Brief:
Weightlifting Class Returns This Sunday

We’re excited to bring back our weightlifting class this Sunday, led by longtime coach Phil. This session will follow an open gym format, allowing athletes to work through the day’s programming while receiving hands-on coaching and individualized feedback.

Phil will be available throughout the session to help you refine your Olympic lifting mechanics, build squat strength, and improve pulling power. Whether you’re just getting started or looking to take your lifts to the next level, this class is designed to meet you where you are and help you progress.

Class Details
Sundays (every other week)
1:00–3:00 PM
Free for CrossFit Apollo members
$20 drop-in for non-members

We look forward to seeing you there.

___________________________________

Quick reminder to get your Summer Apparel orders in by the end of the day Monday the 13th.

We’ve got red and mint tees along with tanks ready for the warmer months, and we’ll be placing the order right after the deadline.

If you haven’t ordered yet, use the link below:
https://forms.gle/xGNM8k3iMah17KRT6

We’ve got samples at the gym if you want to check sizing before you submit.

Don’t wait until the last minute.

A. Weighted Pull-ups
4 x 6 @ RPE 7-8

B. “Second Thoughts”
3 Rounds:
50 Double Unders
20 Toes to Bar
2 Rope Climbs

Box Brief:
Weightlifting Class Returns This Sunday

We’re excited to bring back our weightlifting class this Sunday, led by longtime coach Phil. This session will follow an open gym format, allowing athletes to work through the day’s programming while receiving hands-on coaching and individualized feedback.

Phil will be available throughout the session to help you refine your Olympic lifting mechanics, build squat strength, and improve pulling power. Whether you’re just getting started or looking to take your lifts to the next level, this class is designed to meet you where you are and help you progress.

Class Details
Sundays (every other week)
1:00–3:00 PM
Free for CrossFit Apollo members
$20 drop-in for non-members

We look forward to seeing you there.

___

Quick reminder to get your Summer Apparel orders in by the end of the day Monday the 13th.

We’ve got red and mint tees along with tanks ready for the warmer months, and we’ll be placing the order right after the deadline.

If you haven’t ordered yet, use the link below:
https://forms.gle/xGNM8k3iMah17KRT6

We’ve got samples at the gym if you want to check sizing before you submit.

Don’t wait until the last minute.

“Prepare for Launch”
4 Minute Clock:
400 Meter Run
Then AMRAP
5 Front Squats (135/95)
10 Push-ups
4-Minute Rest

4 Minute Clock:
400 Meter Run
Then AMRAP
5 Front Squats (155/105)
10 Push-ups
4-Minute Rest

4 Minute Clock:
400 Meter Run
Then AMRAP
5 Front Squats (185/130)
10 Push-ups

Box Brief:
Weightlifting Class Returns This Sunday

We’re excited to bring back our weightlifting class this Sunday, led by longtime coach Phil. This session will follow an open gym format, allowing athletes to work through the day’s programming while receiving hands-on coaching and individualized feedback.

Phil will be available throughout the session to help you refine your Olympic lifting mechanics, build squat strength, and improve pulling power. Whether you’re just getting started or looking to take your lifts to the next level, this class is designed to meet you where you are and help you progress.

Class Details
Sundays (every other week)
1:00–3:00 PM
Free for CrossFit Apollo members
$20 drop-in for non-members

We look forward to seeing you there.

___

Quick reminder to get your Summer Apparel orders in by the end of the day Monday the 13th.

We’ve got red and mint tees along with tanks ready for the warmer months, and we’ll be placing the order right after the deadline.

If you haven’t ordered yet, use the link below:
https://forms.gle/xGNM8k3iMah17KRT6

We’ve got samples at the gym if you want to check sizing before you submit.

Don’t wait until the last minute.

“Wod Swap”
8 Rounds: 30 minute cap
500/450 Row for Meters
5 Unbroken Clean & Jerks (135/95)

Box Brief:
Weightlifting Class Returns This Sunday

We’re excited to bring back our weightlifting class this Sunday, led by longtime coach Phil. This session will follow an open gym format, allowing athletes to work through the day’s programming while receiving hands-on coaching and individualized feedback.

Phil will be available throughout the session to help you refine your Olympic lifting mechanics, build squat strength, and improve pulling power. Whether you’re just getting started or looking to take your lifts to the next level, this class is designed to meet you where you are and help you progress.

Class Details
Sundays (every other week)
1:00–3:00 PM
Free for CrossFit Apollo members
$20 drop-in for non-members

We look forward to seeing you there.

____________________________________________

Quick reminder to get your Summer Apparel orders in by the end of the day Monday the 13th.

We’ve got red and mint tees along with tanks ready for the warmer months, and we’ll be placing the order right after the deadline.

If you haven’t ordered yet, use the link below:
https://forms.gle/xGNM8k3iMah17KRT6

We’ve got samples at the gym if you want to check sizing before you submit.

Don’t wait until the last minute.

A. Back Squat
4 x 8 @ 72.5% / RPE 7

B. “Rise Up”
30 – 20 – 10
Wall Balls (11/10ft) (20/14)
75 Double unders after each round

Box Brief:
Bring a Friend Day — Thursday, March 9th!
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, March 9th
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!

___

 The 6 Week Launch is Here!

We’re kicking off a 6-week nutrition challenge from April 13th – May 23rd, led by performance health coach Marcos Rivera and hosted by CrossFit Apollo.

This is built for anyone looking to dial in their nutrition, build better habits, and stay accountable with a solid support system.

What you get for just $97:
• Personalized nutrition plan with tracker
• Fun weekly mini-challenges
• Weekly live calls (with recordings available)
• Access to a private Facebook group
• Individual + group accountability
• Weekly check-ins
• Tons of resources and content
• Prizes along the way

Whether your goal is performance, fat loss, or just building better habits — this is a great place to start.

Sign up at the whiteboard in the gym.

Let’s lock in for the next 6 weeks.

______________________________________________________________________________________
Recipe of the week:
While this homemade butter chicken recipe is cooked fast over the stove, it also works well in the slow cooker or instant pot. The original recipe calls for chicken breast, but skinless chicken thighs work well too. The chicken pieces will be tender and juicy, swimming in a tasty curry sauce, perfect over rice and naan.

“Friends Forever”
22 Minute AMRAP: teams of 3
Partner A- 500/400 Meter Row
Partners B & C – AMRAP
20 Russian Kettlebell Swings (70/53) (53/36) (36/26)
20 Shuttle Runs
_________________________________________________________________________

Box Brief:
 Bring a Friend Day — Thursday, March 9th!
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, March 9th
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!

___

 The 6 Week Launch is Here!

We’re kicking off a 6-week nutrition challenge from April 13th – May 23rd, led by performance health coach Marcos Rivera and hosted by CrossFit Apollo.

This is built for anyone looking to dial in their nutrition, build better habits, and stay accountable with a solid support system.

What you get for just $97:
• Personalized nutrition plan with tracker
• Fun weekly mini-challenges
• Weekly live calls (with recordings available)
• Access to a private Facebook group
• Individual + group accountability
• Weekly check-ins
• Tons of resources and content
• Prizes along the way

Whether your goal is performance, fat loss, or just building better habits — this is a great place to start.

Sign up at the whiteboard in the gym.
Let’s lock in for the next 6 weeks.