WOD

Every 90 Seconds for 21 Minutes:
Hang Power Clean or Snatch + Power Clean or Snatch

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Box Brief:
Healthy Shoulders Workshop

Join us on Saturday, June 20th from 10:30–11:30 AM for a Healthy Shoulders Workshop led by Dr. Chandler Fox from Exodus Physical Therapy.

Whether you’re dealing with shoulder pain, stiffness, or simply want to improve your overhead position, this hands on workshop will help you move and perform better.

What you’ll learn:
• Improve overhead mobility and stability
• Reduce shoulder pain and stiffness
• Identify movement restrictions that may be limiting performance
• Learn practical drills and strategies you can use right away

If you want to press, snatch, jerk, or simply move through daily life with healthier shoulders, this workshop is for you.

Spots are limited. Sign up at the gym or reach out for more information.

“Copycat”
6 Rounds: teams of 2
16 Push Press (75/55)
16 Dumbbell Step Overs (35/25)
2 Rope Climbs
Even Rounds – 500/400 Meter Row
Odd Rounds – 400 Meter Relay Run

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Box Brief:
Healthy Shoulders Workshop

Join us on Saturday, June 20th from 10:30–11:30 AM for a Healthy Shoulders Workshop led by Dr. Chandler Fox from Exodus Physical Therapy.

Whether you’re dealing with shoulder pain, stiffness, or simply want to improve your overhead position, this hands on workshop will help you move and perform better.

What you’ll learn:
• Improve overhead mobility and stability
• Reduce shoulder pain and stiffness
• Identify movement restrictions that may be limiting performance
• Learn practical drills and strategies you can use right away

If you want to press, snatch, jerk, or simply move through daily life with healthier shoulders, this workshop is for you.

Spots are limited. Sign up at the gym or reach out for more information.

A. Bulgarian Split Squats
3 x 8 (each side)

B. “Light Work”
8 Minute Ladder: 1/2, 2/4, 3/6, 4/8, etc…
Strict Toes to Bar
Kettlebell Swings (53/36)

________________________________________________________________
Box Brief:
Healthy Shoulders Workshop

Join us on Saturday, June 20th from 10:30–11:30 AM for a Healthy Shoulders Workshop led by Dr. Chandler Fox from Exodus Physical Therapy.

Whether you’re dealing with shoulder pain, stiffness, or simply want to improve your overhead position, this hands on workshop will help you move and perform better.

What you’ll learn:
• Improve overhead mobility and stability
• Reduce shoulder pain and stiffness
• Identify movement restrictions that may be limiting performance
• Learn practical drills and strategies you can use right away

If you want to press, snatch, jerk, or simply move through daily life with healthier shoulders, this workshop is for you.

Spots are limited. Sign up at the gym or reach out for more information.

“Leehan”
7 Rounds:
6 Deadlifts (185/125)
6 Air Squats
6 Box Jumps (24/20)
-then-
1742 Meter Row

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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.

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Recipe of the week:
If you’re looking for a hearty, protein-packed breakfast that actually keeps you full for hours, these Macho Breakfast Burritos are it. Loaded with crispy bacon, turkey sausage, eggs, hash browns, and melty cheese, these burritos are one of my favorite grab-and-go breakfasts to keep stocked in the freezer.

“Kerrie”
10 Rounds:
100 Meter Sprint
5 Burpees
20 Sit-ups
15 Push-ups
100 Meter Sprint
Rest 2 Minutes
*Wear a weighted vest (20/14)*

Background: “Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.

Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.

She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate.

She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.”

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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.

“DG”
10 Minute AMRAP:
8 Toes to Bar
8 Dumbbell Thrusters (35s/25s)
12 Dumbbell Walking Lunges (35s/25s)

Background: Air Force Maj. Walter D. Gray died August 8, 2012 serving during Operation Enduring Freedom. Gray, 38, of Conyers, GA; assigned to 13th Air Support Operations Squadron, Fort Carson, CO; died Aug. 8 in Sarkowi, Afghanistan, of wounds caused by a suicide bomb attack. Army Maj. Thomas E. Kennedy and Army Sgt. Maj. Kevin J. Griffin also died during the attack. Gray was an air liaison officer and flight commander; he was working with Maj. Kennedy and Sgt. Maj. Griffin who were part of the 4th Brigade Combat Team, 4th Infantry Division based at Fort Carson.

Gray is survived by his wife, Heather; daughters, Nyah and Ava; and son, Garrett.

This Hero WOD was originally posted by CrossFit’s Mainsite on Dec. 26, 2013.

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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.

“Laura”
21 Minute AMRAP: teams of 2
30 Calorie Row
20 Lateral Burpees Over Rower
10 Power Cleans (155/105)

Background: This workout is dedicated to Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children on February 2, 2021.

Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice (Coral Springs, FL, USA). Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard-working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

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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.

“Murph”
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

The Story of Lt. Michael P. Murphy

On June 28, 2005, Lt. Murphy led a four-man SEAL reconnaissance unit tasked with tracking a high-ranking Taliban commander in the remote, mountainous region of eastern Afghanistan. After their position was compromised by local goat herders, the team was ambushed and surrounded by a much larger enemy force.

As a fierce gun battle ensued down a steep mountain face, all four SEALs were severely wounded. Realizing that the rugged terrain blocked their radio signal and that his team was facing certain death, Lt. Murphy deliberately dropped his cover and walked out into the open to get a satellite signal. Fully exposed to intense enemy gunfire, he calmly called headquarters to request a Quick Reaction Force to rescue his men. 

Even after being shot in the back during the call, he finished the transmission, signed off with “Thank you,” and continued fighting alongside his team until he was killed. His selflessness allowed teammate Marcus Luttrell to survive and ultimately led to the recovery of the fallen. 

Connection to the Workout
Before his passing, Lt. Murphy regularly performed a grueling bodyweight workout he called “Body Armor,”which he did while wearing his 20-pound military vest. In August 2005, CrossFit officially renamed the workout “Murph” to honor his legacy. It has since become a global Memorial Day tradition to honor his ultimate sacrifice and the sacrifices of all fallen service members
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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.

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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.