WOD

“Doctor Tabata”
8 Rounds each:
20 seconds work, 10 seconds rest
Bike for Calories
10 Meter Sandbag Carry (heavy)
L-Sit Hold
Hang Dumbbell Snatch (50/35)
Shuttle Runs

Meme of the Week:

Negative Back Squat
7 x 1

“Long Lunge Home”
10 Minute AMRAP:
Lunge for Meters
Every minute starting at 0:00 perform 7 burpees

Box Brief:
This Sunday at 4:00 PM, join our instructor Lari for a restorative yoga session designed to help you recover, recharge, and improve mobility.

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

Free for all members. Don’t miss this chance to balance out your training and start the week feeling your best.

Negative Strict Press
7 x 1

“Phone Call”
3 Rounds:
6 Ring Muscle-ups
12 Shoulder to Overhead (125/95) (100/70) (70/50)
24/18 Calorie Row

Box Brief:
Coach Phil is back to lead our weightlifting class. The session will run in an open gym format with programming provided and coaching available throughout. Phil will help you sharpen your Olympic lifts, strengthen your squat, and build pulling power.

This class is designed for all levels—whether you’re learning the basics or pushing toward advanced goals.

Details:
$20 drop-in for non-members
Sundays, every other week
8:30–10:30 AM
Free for CrossFit Apollo members

“Kelly”
5 Rounds: time cap 35 minutes
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Quote of Week:
“It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome.”
William James

Box Brief:
This Sunday at 4:00 PM, join our instructor Lari for a restorative yoga session designed to help you recover, recharge, and improve mobility.

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

Free for all members. Don’t miss this chance to balance out your training and start the week feeling your best.

“Two Step”
50 – 35 – 20
Sit-ups
Dumbbell Step-ups (50/35) (20)
Push-ups
Double Unders

Recipe of the Week:
Use your favorite jarred salsa verde to make this extremely easy and flavorful dish. Everything cooks in the same pot for a mess free and, most importantly, quick weeknight dinner. It’s about to be one of your new favorites!

Ingredients:
1 Tbsp. extra-virgin olive oil
1 small onion, chopped
1 poblano pepper, seeds removed and chopped
2 cloves garlic, minced
1 cup long grain white rice
2 cups low-sodium vegetable broth
1/2 cup (4-oz.) salsa verde, store-bought or homemade
Kosher salt
Freshly ground black pepper
1 lb. shrimp, cleaned and tails removed
1 1/2 tsp. cumin
1/4 cup freshly chopped cilantro
Juice of 1 lime, plus more wedges for serving

Instructions:
Step 1
In a large deep skillet over medium heat, heat oil. Add onion and pepper and cook until soft, 5 minutes. Add garlic and cook until fragrant, 1 minute more.
Step 2
Add rice and toss to toast for 1 minute. Add broth and salsa and season with salt and pepper. Bring to a boil, then reduce heat to a simmer. Cook, covered until rice is almost cooked through and with just a slight bite to it, about 12 minutes, stirring occasionally to make sure rice isn’t sticking to bottom of pan.
Step 3
In a medium bowl, add shrimp and season with cumin, salt, and pepper. Add shrimp to skillet and stir into rice. Cover and continue cooking until rice is completely tender and shrimp is pink, about 5 minutes.
Step 4
Add cilantro and lime juice and season with salt and pepper to taste. Serve with lime wedges.

“Always Remembered”
For Time: teams of 2
Buy In – 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complex (135/95)
-then-
Cash Out – 2977 Meter Row

Box Brief:
24 years ago, our Nation underwent a tragic loss.
24 years ago, our Nation became stronger than it ever had before.

“The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us more united. Our love for freedom and one another has given us a strength that surprised even ourselves.”
Rudy Giuliani

“Mario Kart”
20 Minute EMOM:
Minute 1 – 200 Meter Run
Minute 2 – High Hang Snatch or High Hang Clean

Box Brief:
Welcome to the 14th Annual Apollo Games!!

Join us for a co-ed team competition with one male and one female athlete, January 10th at CrossFit Apollo.

Our theme this year is Passing the Torch.

This year is extra special as we celebrate new ownership and a new location! Wes, who has been a cornerstone of the Apollo community and a coach with us for over ten years, is now the proud new owner. To honor this exciting chapter in Apollo’s story, we’re hosting the Games at our brand-new space. We couldn’t think of a better way to break it in than with our favorite community event of the year!

We are AGAIN offering 3 divisions: RX, Scaled, & Beginner. We’re excited to bring more opportunities for those who would like to experience a competition.

The Beginner division is designed for athletes who are fairly new to CrossFit and have never competed before.

If your team is on the bubble regarding RX or Scaled, we encourage you to challenge yourself in the RX division.

Come and have a great experience competing in an exciting and supportive environment!

Registration is now live! We have a limited number of teams we can accommodate, and once those spots are full, registration will close.

To guarantee your shirt, you must register by December 20th. Anyone registering after that date will receive a default shirt size (Men’s L for male athletes, Women’s M for female athletes).

Important notes:

• Bring plenty of water and snacks.

• No refunds will be issued this year.

• Partner substitutions must be made at least 3 days before the event. (T-shirt sizes cannot be changed.)

• Teams can switch divisions up to 10 days before the event.

Contact [email protected] with any questions or concerns.

Chaos Strict Press
5 – 5 – 3 – 3 – 2 – 2 – 1 – 1

“Cold Press”
10 Minute AMRAP:
5 Push Press (135/95)
10 Burpees
15 Box Jump Overs (24/20)

Box Brief:
Sunday Yoga at Apollo
Take time to slow down, reset, and stretch it out. This Sunday at 4:00 PM, join Lari for a guided yoga session designed to improve recovery, mobility, and peace of mind.

Bring a yoga mat, a bottle of water, and an open mind.

Free for all CrossFit Apollo members.