WOD

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!

Chaos Strict Press
5 x 5

“Insert Name”
10 Rounds:
100 Meter Run
7 Shoulder to Overhead (135/95) (115/85) (95/65)
7 Burpees to a Target

Recipe of the Week:
This is a great recipe to make in bulk!

“I Prevail”
20 Minute AMRAP: teams of 3
Partner A – 500/400 Meter Row
Partner B & C – AMRAP:
20 Russian Kettlebell Swings (53/36)
30 Sit-ups
40 Jump Rope Crossovers

Meme of the Week:

“Bodyweight”
10 Rounds:
30 Seconds – Deadlifts @bodyweight
30 Seconds – Rest
30 Seconds – Bench Press @bodyweight
30 Seconds – Rest
30 Seconds – Burpees
30 Seconds – Rest

Box Brief:
Tac Class is Saturday at 10:30am. All experience levels are welcome.

“Grindstone”
20 Minute AMRAP:
250/200 Meter Row
5 Strict Pull-ups
10 V-Ups
20 Box Jumps (24/20)

Box Brief:
Tac Class is Saturday at 10:30am. All experience levels are welcome.

Pause Front Squat + Front Squat
Build to a heavy complex

“Max Scoville”
12 – 9 – 6
Thrusters (135/95)
Bar Muscle-ups

Quote of the Week:
“Failure is the condiment that gives success its flavor.”
Truman Capote

Box Brief:
Tac Class is Saturday at 10:30am. All experience levels are welcome.

“Pick Axe”
23 Minute AMRAP:
50 Wall Balls (20/14)
40 Box Jumps (24/20)
30 Calorie Row
20 Burpees
10 Snatches (135/95)

Recipe of the Week:
Sushi inspired salmon? I can’t wait to make it!