WOD

A. Bench Press
4 x 6 @ 82.5% / RPE 9-10

B. “Strong AMRAP Game”
10 Minute AMRAP:
1 Rope Climb
6 Toes to Bar
9 Push-ups

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Box Brief:
HELL WEEK starts Monday, May 25th.

Each year at Apollo we take on a week of Hero Workouts to honor the men and women who made the ultimate sacrifice for our country and community. These workouts are meant to challenge us physically while reminding us why we do them in the first place.

We kick things off on Memorial Day with Murph.

Memorial Day Class Times:
7:00 AM
8:30 AM
10:00 AM

We’ll finish the week on Saturday with Maltz at 10:00 AM followed by a BBQ at the gym.
Complete all 6 workouts during Hell Week and earn an exclusive “I Survived Hell Week” t-shirt.
There will be a sign-up sheet at the front desk for anyone wanting to participate and earn a shirt.
Get ready for a tough week, a meaningful week, and one of the best traditions we have at Apollo.

A. Back Squat
4 x 6 @ 82.5% / RPE 9-10

B. “AB Ripper X”
3 Rounds:
:30 In & Outs
:30 Bicycles
:30 Oblique V-Ups
:30 Rest

_____________________________________________________

Box Brief:
HELL WEEK starts Monday, May 25th.

Each year at Apollo we take on a week of Hero Workouts to honor the men and women who made the ultimate sacrifice for our country and community. These workouts are meant to challenge us physically while reminding us why we do them in the first place.

We kick things off on Memorial Day with Murph.

Memorial Day Class Times:
7:00 AM
8:30 AM
10:00 AM

We’ll finish the week on Saturday with Maltz at 10:00 AM followed by a BBQ at the gym.
Complete all 6 workouts during Hell Week and earn an exclusive “I Survived Hell Week” t-shirt.
There will be a sign-up sheet at the front desk for anyone wanting to participate and earn a shirt.
Get ready for a tough week, a meaningful week, and one of the best traditions we have at Apollo.

“Good Company”
3 Rounds: teams of 3
1500/1200 Meter Row
150 Double Unders
Round 1 – 60 Hang Cleans (135/95)
Round 2 – 60 Push Jerk (135/95)
Round 3 – 60 Hang Snatch (115/85)
Time Cap: 30 Minutes

______________________________________________________________
Box Brief:
HELL WEEK starts Monday, May 25th.

Each year at Apollo we take on a week of Hero Workouts to honor the men and women who made the ultimate sacrifice for our country and community. These workouts are meant to challenge us physically while reminding us why we do them in the first place.

We kick things off on Memorial Day with Murph.

Memorial Day Class Times:
7:00 AM
8:30 AM
10:00 AM

We’ll finish the week on Saturday with Maltz at 10:00 AM followed by a BBQ at the gym.
Complete all 6 workouts during Hell Week and earn an exclusive “I Survived Hell Week” t-shirt.
There will be a sign-up sheet at the front desk for anyone wanting to participate and earn a shirt.
Get ready for a tough week, a meaningful week, and one of the best traditions we have at Apollo.

“Clorox”
20 Min AMRAP:
200m Run
3 Cleans
*Score is total weight moved*

_____________________________________________________
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.

Recipe of the week:
This Mississippi Chicken recipe is a simple slow-cooker or pressure-cooker meal made with chicken, butter, peppers, onion, garlic, and smoked paprika. It’s a low-effort, high-flavor option that’s great for meal prep, sandwiches, or an easy protein-packed dinner.

A.

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Box Brief:
Bring a Friend Day — Thursday, May 14th!
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, May 14th
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!

___

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.

A. Deadlift
5 x 6 @ 80% / RPE 8 – 9

B. Core Finisher
3 Rounds:
10 Weighted Dead bugs
:30 Overhead Kettlebell Hold

________________________________________________
Box Brief:
Bring a Friend Day — Thursday, May 14th!
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, May 14th
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!

___

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.

A. Weighted Pull-ups
5 x 5 @ RPE 8 – 9

B. “Showing the Guns”
10 Rounds:
2 Bar Muscle-ups
4 Push-ups
6 Box Jumps (24/20)

__________________________________________________
Box Brief:
Bring a Friend Day — Thursday, May 14th!
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, May 14th
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!

___

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.

“Barn Burner”
3 Minute AMRAP:
9 Bar Facing Burpees
21 Front Squats (95/65) (75/55) (65/45)
Max Calorie Row
3-minute rest

3 Minute AMRAP:
9 Bar Facing Burpees
18 Front Squats (115/85) (75/55) (65/45)
Max Calorie Row
3-minute rest

3 Minute AMRAP:
9 Bar Facing Burpees
15 Front Squats (135/95) (75/55) (65/45)
Max Calorie Row
3-minute rest

3 Minute AMRAP:
9 Bar Facing Burpees
12 Front Squats (155/105) (75/55) (65/45)
Max Calorie Row
3-minute rest

3 Minute AMRAP:
9 Bar Facing Burpees
9 Front Squats (185/135) (75/55) (65/45)
Max Calorie Row

____________________________________________________
Box Brief:
Bring a Friend Day — Thursday, May 14th!
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, May 14th
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!

____________________________________________________________

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.