WOD

“Weight Ratio”
8, 1 Minute Clocks:
100 Meter Sprint
Max Clean & Jerks (115/85) (95/65) (75/55)
3-Minute Rest

Box Brief:
Ready to move better, squat deeper, and build healthier hips?

Join us for a hands-on hip workshop led by Dr. Chandler Fox.

Saturday, May 2nd
10:30–11:30 AM
CrossFit Apollo

We’ll cover:

• Improving squat mobility and power
• Reducing hip pain and stiffness
• Identifying restrictions that may be limiting performance
• Practical drills you can use right away

Whether your hips feel tight, your lifts are bothering you, or you just want to move better and train hard for the long run, this workshop is for you.

Spots are limited. Message us or sign up today.

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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.

“Topsy”
25 Minute AMRAP:
3 Ring Muscle-ups (6 Pull-ups) (6 Ring Rows)
8 Thrusters (115/75) (95/65) (75/55)
17 Calorie Row

“Fly You Fools”
10 Rounds: teams of 2
100 Meter Run
20 Meter Front Rack Kettlebell Carry (70s/53s) (53/36) (36/26)
10 V-ups (Shin-ups) (Tuck-ups)
10 Burpees

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

A. Back Squat
5 x 8 @ 75% / RPE 8

B. “Core Finisher”
3 Rounds:
20 Meter Suitcase Carry (each side)
:30 Hollow Rocks or Hollow Hold

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

“Grumpy”
For Time:
800 Meter Run
80 Pull-ups
80 Deadlifts (135/95)
800 Meter Run
Partition the pull-ups and deadlifts any way

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

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.