WOD

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

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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.

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:

“Round the World”
20 Rounds:
2 Power Cleans (115/80)
4 Front Squats (115/80)
12 Double Unders

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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!

A. Bench Press
Build to a Heavy Single

B. “Lunge to the Top”
9 Minute Ladder:
5 Push-ups
10 Meter Lunge
10 Push-ups
20 Meter Lunge
15 Push-ups
30 Meter Lunge
Etc…

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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!

“Power Output”
6 Rounds:
10/8 Calorie Row
5 Burpees Over the Bar
1 Squat Snatch (heavy)
2-Minute Rest

___________________________________________________________________
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!

“Reaver”
For Time:
120 Double Unders
50 Wall Balls (20/14) (16/12) (12/10)
25 Deadlifts (245/165) (205/145) (155/105)
120 Double Unders
40 Wall Balls
20 Deadlifts
120 Double Unders
30 Wall Balls 
15 Deadlifts

_________________________________________________________________
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

_____________________________________________________________________

Join us this Saturday, June 27th at 11:00 AM for a special Handstand Clinic with Coach Courtney.

Whether you’re working toward your first handstand, looking to improve your balance, or wanting to build confidence upside down, this clinic will cover the fundamentals and give you drills and progressions you can continue practicing on your own.

All skill levels are welcome. Come spend an hour focusing on one of CrossFit’s most challenging and rewarding skills.

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Recipe of the week:
This Thai peanut chicken curry is the perfect balance of creamy, savory, sweet, and tangy flavors. The coconut milk and peanut butter create a rich, velvety sauce, while the red curry paste and fish sauce add bold Thai-inspired flavor. It’s a simple dump-and-go slow cooker meal that requires very little prep but tastes like something you’d order at your favorite Thai restaurant. Even better, it’s packed with vegetables and protein, making it a satisfying meal for busy weeknights or meal prep.