WOD

5 Rounds Not for Time:
10 Ring Rows
30 Meters Front Rack Carry
30 Meters Farmer Carry
10 Kettlebell/Dumbbell Pull Throughs in Tall Plank
:10 Bike Sprint

Box Brief:
Yoga Schedule Update 

There will be no yoga class on Sunday, January 4th.
Our instructor will be out of town during this time, but classes will resume as normal the following weekend.

Thank you for your understanding!

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New Year’s Week Schedule 
Wednesday  – Last class at 3:30 PM
Thursday (Jan 1st) – Open Gym 8:00 AM – 12:00 PM (Workout will be on the board)
Friday (Jan 2nd) – Normal Schedule Resumes

Let’s finish the year strong and start 2025 even stronger!

“S & E”
20 Minute EMOM:
Minute 1 – 3 Bench Press
Minute 2 – Max Double Unders
Minute 3 – 3 Deadlifts
Minute 4 – Max Burpees

Score = Max Double Unders (5=1) + Max Burpees / Max weight moved

Box Brief:
Yoga Schedule Update 

There will be no yoga class on Sunday, January 4th.
Our instructor will be out of town during this time, but classes will resume as normal the following weekend.

Thank you for your understanding!

_______________________________________________________________________

New Year’s Week Schedule 
Wednesday  – Last class at 3:30 PM
Thursday (Jan 1st) – Open Gym 8:00 AM – 12:00 PM (Workout will be on the board)
Friday (Jan 2nd) – Normal Schedule Resumes

Let’s finish the year strong and start 2025 even stronger!

“Holiday Hangover”
20 Minute AMRAP:
500/400 Meter Row
75 Double Unders
50 Air Squats
2 Rope Climbs
5 Wall Walks

Box Brief:
Yoga Schedule Update 

There will be no yoga class on Sunday, December 28th and Sunday, January 4th.
Our instructor will be out of town during this time, but classes will resume as normal the following weekend.

Thank you for your understanding!

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The Apollo Games are only 3 weeks away!
The last day to sign up and receive an event t-shirt is December 20th, so don’t wait!

We’re also looking for volunteers to help with equipment, scoring, and judging. The Apollo Games wouldn’t be possible each year without the amazing support of our community.

If you’d like to get involved, simply click this link:
Apollo Games on Competition Corner
Then click the three vertical dots in the bottom right corner and select “Volunteer Sign-Up.”

We are closed today.

Enjoy your Holiday!

“12 Days of Christmas”
For Time:
200 Meter Run
2 HSPU
3 Deadlifts (275/185)
4 Thrusters (95/65)
5 Ring Dips
6 Pull-ups
7 Box Jumps (24/20)
8 Wall Balls (20/14)
9 Knees to Elbows
10 KBS (53/36)
11 Burpees
12 Man Makers

Round 1 = 200m Run
Round 2 = 2 HSPU + 200m Run
Round 3 = 3 Deadlifts + 2 HSPU + 200m Run, and so on.

“Pint”
5, 2 Minute AMRAPs:
30 Meter Farmers Carry
30 Anchored Sit-ups
Max Shuttle Runs
2-Minute Rest

Box Brief:
Yoga Schedule Update 

There will be no yoga class on Sunday, December 28th and Sunday, January 4th.
Our instructor will be out of town during this time, but classes will resume as normal the following weekend.

Thank you for your understanding!

_________________________________________________________________________________________
The Apollo Games are only 3 weeks away!
The last day to sign up and receive an event t-shirt is December 20th, so don’t wait!

We’re also looking for volunteers to help with equipment, scoring, and judging. The Apollo Games wouldn’t be possible each year without the amazing support of our community.

If you’d like to get involved, simply click this link:
Apollo Games on Competition Corner
Then click the three vertical dots in the bottom right corner and select “Volunteer Sign-Up.”
_____________________________________________________________________________________

 Christmas Week Schedule 

Here’s what the schedule will look like for Christmas week:

Wednesday, December 24th (Christmas Eve) – 8:30am & 9:30am classes only
Thursday, December 25th (Christmas Day) – Closed
Friday, December 26th – Regular schedule resumes

Enjoy the holiday with your loved ones, and we’ll see you back on Friday ready to sweat off the Christmas cookies! 

“Howdy”
30 Rounds: teams of 2
1 Deadlift
1 Hang Power Clean
1 Power Clean
1 Shoulder to Overhead
30 Minute Time Cap

Box Brief:
Yoga Schedule Update 

There will be no yoga class on Sunday, December 28th and Sunday, January 4th.
Our instructor will be out of town during this time, but classes will resume as normal the following weekend.

Thank you for your understanding!
_________________________________________________________________________________________

The Apollo Games are only 3 weeks away!
The last day to sign up and receive an event t-shirt is December 20th, so don’t wait!

We’re also looking for volunteers to help with equipment, scoring, and judging. The Apollo Games wouldn’t be possible each year without the amazing support of our community.

If you’d like to get involved, simply click this link:
Apollo Games on Competition CornerThen click the three vertical dots in the bottom right corner and select “Volunteer Sign-Up.”

_________________________________________________________________________________________

 Christmas Week Schedule 

Here’s what the schedule will look like for Christmas week:

Wednesday, December 24th (Christmas Eve) – 8:30am & 9:30am classes only
Thursday, December 25th (Christmas Day) – Closed
Friday, December 26th – Regular schedule resumes

Enjoy the holiday with your loved ones, and we’ll see you back on Friday ready to sweat off the Christmas cookies! 

5, 3 Minute AMRAPs:
200 Meter Run
20/15 Calorie Row
Max Dual Kettlebell Lunges (53s/36s)
3-Minute Rest

Box Brief:
The Apollo Games are only 4 weeks away!

The last day to sign up and receive an event t-shirt is December 20th, so don’t wait!

We’re also looking for volunteers to help with equipment, scoring, and judging. The Apollo Games wouldn’t be possible each year without the amazing support of our community.

If you’d like to get involved, simply click this link:
 Apollo Games on Competition Corner
Then click the three vertical dots in the bottom right corner and select “Volunteer Sign-Up.”

_________________________________________________________________________________________

Yoga at CrossFit Apollo 

Looking to improve your recovery or flexibility?
Yoga is one of the best ways to do it. Through controlled movement and focused breathing, you’ll increase blood flow, loosen tight muscles, and restore range of motion — all of which help your body recover faster and move better in your workouts.

Join us this Sunday at 4:00 PM with Lari for a restorative yoga session designed to help you recharge, reset, and build balance in your training.

Bring your mat, bring some water, and get ready to move and stretch with intention.

Free for all members.
Take this opportunity to slow down and give your body the attention it deserves.

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 Christmas Week Schedule 

Here’s what the schedule will look like for Christmas week:

Wednesday, December 24th (Christmas Eve) – 8:30am & 9:30am classes only
Thursday, December 25th (Christmas Day) – Closed
Friday, December 26th – Regular schedule resumes

Enjoy the holiday with your loved ones, and we’ll see you back on Friday ready to sweat off the Christmas cookies! 
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Recipe of the Week:
Chicken Chickpea Chopped Salad