WOD

“30 Rock”
30 Minute AMRAP:
30/25 Calorie Row
30 Step-ups (20) (53/36) (36/26) (26/18)
:30 L-Sit (:20 L-Sit) (Seated Leg Raise)
30 Box Jumps (24/20)
3 Wall Walks

Box Brief:
Thursday’s workout will include a 10-minute skill session built right into the class WOD. Come ready to dial in a movement, get coached up, and put it to work. This could be anything from gymnastics to double unders to Olympic lifts.
____

Weightlifting Class Returns This Sunday
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
1:00–3:00 PM
Free for CrossFit Apollo members

“Undertaker”
Every 2 Minutes for 15 Rounds:
1 Deadlift
1 Power Clean
1 Front Squat
1 Clean & Jerk
Score = The sum of the weights of each
successful round.

Box Brief:
Thursday’s workout will include a 10-minute skill session built right into the class WOD. Come ready to dial in a movement, get coached up, and put it to work. This could be anything from gymnastics to double unders to Olympic lifts.
____

Weightlifting Class Returns This Sunday
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
1:00–3:00 PM
Free for CrossFit Apollo members

“Plan & Execute”
4 Rounds:
400 Meter Run
20 Ring Dips (see above for mods)
20 Pull-ups (see above for mods)
2-Minute Rest

Box Brief:
Thursday’s workout will include a 10-minute skill session built right into the class WOD. Come ready to dial in a movement, get coached up, and put it to work. This could be anything from gymnastics to double unders to Olympic lifts.
____

Weightlifting Class Returns This Sunday
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
1:00–3:00 PM
Free for CrossFit Apollo members

“Gorillaz”
For Time:
200 Air Squats
30 Power Cleans (135/95)
20 Bar Muscle-ups
Partition reps as desired

Recipe of the week:
This Sesame Orange Chicken is full of flavor and a guaranteed hit.

A. Bench Press
3×5

B. “Mountain Top”
For Time: 15 Minute Cap
20 Hand Release Push-ups (15 Reps) (Band or Box)
30 Sit-ups
1 Rope Climb (Attempts) (Up downs)
15 Hand Release Push-ups (10 Reps)
20 Sit-ups
1 Rope Climb
10 Hand Release Push-ups (5 Reps)
10 Sit-ups
1 Rope Climb
15 Hand Release Push-ups (10 Reps)
20 Sit-ups
1 Rope Climb
20 Hand Release Push-ups (15 Reps)
30 Sit-ups
1 Rope Climb

Box Brief:
Bring a Friend Day — Thursday, March 25th!
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, March 25th
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

“Max Burn”
3, 5 Minute AMRAPs:
20/16 Calorie Row (16/12) (12/10)
15 Toes to Bar (Single Leg Alternating Toes to Bar) (Knee-ups)
10 Dumbbell Step-ups (50’s/35’s) (35s/25s) (25s/15s)
5-Minute Rest

Box Brief:
Bring a Friend Day — Thursday, March 25th!
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, March 25th
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

“Pet Rock”
18 Minute AMRAP: teams of 2
15 Power Snatches (95/65) (75/55) (55/45)
21 Push Press (95/65) (75/55) (55/45)
200 Meter Team Run
Pet Rock (20/14)

Box Brief:
Bring a Friend Day — Thursday, March 25th!
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, March 25th
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
5×5

B. “Strike Out”
For Time:
100 Kettlebell Swings (53/36)
Every minute complete 30 double unders starting at 0:00

Box Brief:
Bring a Friend Day — Thursday, March 25th!
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, March 25th
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