WOD

“All Love”
2 Minute Clock:
25 Front Squats
Max Calorie Row
Rest 2 minutes

2 Minute Clock:
20 Push Press (115/85)
Max Calorie Row
Rest 2 minutes

2 Minute Clock:
15 Thrusters (115/85)
Max Calorie Row
Rest 2 minutes

2 Minute Clock:
10 Squat Clean Thrusters (115/85)
Max Calorie Row

Box Brief:
We have a limited schedule on Friday, July 4th with only 8:30 and 9:30am classes. See you there!

“Strict Lynne”
5 Rounds:
Max Unbroken Bench Press @ Bodyweight
Max Unbroken Strict Pull-ups
Rest a maximum of 5 minutes between rounds

Box Brief:
We have a limited schedule on Friday, July 4th with only 8:30 and 9:30am classes. See you there!

Deadlifts
5 x 5

“Dual What?”
8 Minute Ladder: 1, 2, 3, 4, etc…
Dual Dumbbell Hang Snatches (35s/25s)
Toes to Bar

Quote of the Week:
“When you’re good at something, you’ll tell everyone. When you’re great at something, they’ll tell you.”
Walter Payton

Box Brief:
We have a limited schedule on Friday, July 4th with only 8:30 and 9:30am classes. See you there!

Yoga class is on Sunday at 4pm.

“Filthy Fifty”
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KBS (35/26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Sit-ups
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

Recipe of the Week:
Have some fun with this week recipe!

“Burner”
4, 4 Minute AMRAPs:
30 Shuttle Runs
15 Burpees
Max Calorie Row

Meme of the Week:

Floor Seated Dumbbell Press
4 x 10

“Just Hanging Around”
4 Rounds:
10 Hang Power Cleans (115/85) (95/65) (75/55)
50 Double Unders

Weekly Yoga Class – This Sunday
We’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels.

Bring your mat, some water, and come ready to unwind. See you there.

Back Squat Negatives
Build to heavy set of 2

“What’s in the Box?”
10 Minute AMRAP:
7 Pull-ups
7 Goblet Squats (53/36)
7 Push-ups

Box Brief:
Weightlifting class is back this Sunday, led by our longtime coach, Phil!

The class will follow an open gym style, where Phil will be available to guide you through the programming and help you improve your Olympic lifting mechanics, squat strength, and pulling power. Whether you’re a beginner or a seasoned lifter, this class will give you personalized attention to reach your goals.

Class Details:
Non-members: $20 drop-in fee
Class Time: 8:30-10:30 AM
Schedule: Every other Sunday
Free for all CrossFit Apollo members

“Cool Breeze”
20 Minute AMRAP:
200 Meter Run
20 Sit-ups
20 Russian Kettlebell Swings (70/53)
300 Meter Run
30 Sit-ups
30 Russian Kettlebell Swings (70/53)
400 Meter Run
40 Sit-ups
40 Russian Kettlebell Swings (70/53)

Quote of the Week:
“You’ll seldom experience regret for anything that you’ve done. It is what you haven’t done that will torment you.”
Wayne Dyer

Box Brief:
Bring a Friend Day at CrossFit Apollo

At CrossFit Apollo, we’re excited to offer Bring a Friend Day every 2nd and 4th Thursday of the month.

If you’re new to CrossFit or curious about what we do, this is your chance to try a class for free. Whether you’re looking to get in shape, challenge yourself, or simply see what our community is all about, we’d love to have you join us.

Here’s what you need to know:

• When: Every 2nd and 4th Thursday of the month
• Who: All new members (feel free to bring a friend)
• Cost: Free!

Come check out what makes CrossFit Apollo special, meet our team, and experience a workout that’s welcoming, challenging, and fun. We look forward to seeing you soon!