WOD

“Decipher”
20 Rounds: teams of 2
10 Wall Balls (20/14)
10 Sit-ups
1 Spilt Jerk (heavy)
Athletes alternate complete rounds.

________________________________________________________________________________________
Box Brief:
Yoga is Back This Saturday!

After a short break, Yoga with Leah is back this Saturday, August 1st at 2:30 PM.

If you’ve been feeling tight, sore, or just need an hour to slow things down, this is the perfect way to recover from the week and get ready for the next one. Whether you’ve done yoga for years or have never stepped on a mat, this class is for you.

Class Details

• Saturday, August 1st
• 2:30 PM
• Free for CrossFit Apollo members
• $20 drop-in for non-members
• Please bring your own yoga mat

We’re excited to have Leah back in the gym and hope to see a great group out there this weekend. Come move, breathe, stretch, and reset.
_________________________________________________________________________________

The Apollo Games are back!

Registration is officially open for the 15th Annual Apollo Games: Halloween Havoc, taking place on Saturday, October 10th at CrossFit Apollo.

Whether you’ve competed before or you’ve always wanted to give it a try, the Apollo Games are built to be a fun day of fitness, community, and friendly competition. Teams consist of one male and one female athlete, and we’ll once again offer RX, Scaled, and Beginner divisions so athletes of all experience levels can participate.

For a limited time, we’re offering an Early Bird Discount of $20 per team through July 23rd or until the first 20 teams register—whichever comes first.

Planning your costumes yet? This year’s Halloween Havoc theme means costumes are encouraged, and we’ll be awarding a prize for the Best Team Costume.

Visit the registration page for full event details, division movement standards, and to sign up. Be sure to register by September 19th to guarantee your event shirt.

https://competitioncorner.net/events/21726/details

Grab a partner, challenge yourself, and join us for one of our favorite events of the year. We can’t wait to see everyone on October 10th!

A. Power Clean
Build to a heavy single

B. “Dad Duties”
10 – 8 – 6 – 4 – 2 
Power Cleans (155/105)
20 – 16 – 12 – 8 – 4 
Toes to Bar
40 – 32 – 24 – 16 – 8 
Double Unders

_________________________________________________________________________
Box Brief:
Yoga is Back This Saturday!

After a short break, Yoga with Leah is back this Saturday, August 1st at 2:30 PM.

If you’ve been feeling tight, sore, or just need an hour to slow things down, this is the perfect way to recover from the week and get ready for the next one. Whether you’ve done yoga for years or have never stepped on a mat, this class is for you.

Class Details

• Saturday, August 1st
• 2:30 PM
• Free for CrossFit Apollo members
• $20 drop-in for non-members
• Please bring your own yoga mat

We’re excited to have Leah back in the gym and hope to see a great group out there this weekend. Come move, breathe, stretch, and reset.
________________________________________________________________________

The Apollo Games are back!

Registration is officially open for the 15th Annual Apollo Games: Halloween Havoc, taking place on Saturday, October 10th at CrossFit Apollo.

Whether you’ve competed before or you’ve always wanted to give it a try, the Apollo Games are built to be a fun day of fitness, community, and friendly competition. Teams consist of one male and one female athlete, and we’ll once again offer RX, Scaled, and Beginner divisions so athletes of all experience levels can participate.

For a limited time, we’re offering an Early Bird Discount of $20 per team through July 23rd or until the first 20 teams register—whichever comes first.

Planning your costumes yet? This year’s Halloween Havoc theme means costumes are encouraged, and we’ll be awarding a prize for the Best Team Costume.

Visit the registration page for full event details, division movement standards, and to sign up. Be sure to register by September 19th to guarantee your event shirt.

https://competitioncorner.net/events/21726/details

Grab a partner, challenge yourself, and join us for one of our favorite events of the year. We can’t wait to see everyone on October 10th!

“AMRAPing at my Chamber Door”

3 Minute AMRAP:
Row for Meters

-then-

14 Minute AMRAP:
2 Rope Climbs (Attempts) (Up/Downs)
3 Wall Walks (Halfway Up) (8 Shoulder Taps per Rep)
10 Box Jump Overs
20 Russian Kettlebell Swings (53/36) (36/26) (26/18)

-then-

3 Minute AMRAP:
Row for Meters

________________________________________________________________________________
Box Brief:
Yoga is Back This Saturday!

After a short break, Yoga with Leah is back this Saturday, August 1st at 2:30 PM.

If you’ve been feeling tight, sore, or just need an hour to slow things down, this is the perfect way to recover from the week and get ready for the next one. Whether you’ve done yoga for years or have never stepped on a mat, this class is for you.

Class Details

• Saturday, August 1st
• 2:30 PM
• Free for CrossFit Apollo members
• $20 drop-in for non-members
• Please bring your own yoga mat

We’re excited to have Leah back in the gym and hope to see a great group out there this weekend. Come move, breathe, stretch, and reset.
_________________________________________________________________

The Apollo Games are back!

Registration is officially open for the 15th Annual Apollo Games: Halloween Havoc, taking place on Saturday, October 10th at CrossFit Apollo.

Whether you’ve competed before or you’ve always wanted to give it a try, the Apollo Games are built to be a fun day of fitness, community, and friendly competition. Teams consist of one male and one female athlete, and we’ll once again offer RX, Scaled, and Beginner divisions so athletes of all experience levels can participate.

For a limited time, we’re offering an Early Bird Discount of $20 per team through July 23rd or until the first 20 teams register—whichever comes first.

Planning your costumes yet? This year’s Halloween Havoc theme means costumes are encouraged, and we’ll be awarding a prize for the Best Team Costume.

Visit the registration page for full event details, division movement standards, and to sign up. Be sure to register by September 19th to guarantee your event shirt.

https://competitioncorner.net/events/21726/details

Grab a partner, challenge yourself, and join us for one of our favorite events of the year. We can’t wait to see everyone on October 10th!

A. Front Squat
5 x 5 @ 75%

B. “Thinking Clearly”
6 Minute Ladder:
1 Push-up
3 Air Squats
2 Push-ups
6 Air Squats
3 Push-ups
9 Air Squats
Continue adding 1 push-up and 3 air squats each round until time expires.

__________________________________________________________________________
Box Brief:
Yoga is Back This Saturday!

After a short break, Yoga with Leah is back this Saturday, August 1st at 2:30 PM.

If you’ve been feeling tight, sore, or just need an hour to slow things down, this is the perfect way to recover from the week and get ready for the next one. Whether you’ve done yoga for years or have never stepped on a mat, this class is for you.

Class Details

• Saturday, August 1st
• 2:30 PM
• Free for CrossFit Apollo members
• $20 drop-in for non-members
• Please bring your own yoga mat

We’re excited to have Leah back in the gym and hope to see a great group out there this weekend. Come move, breathe, stretch, and reset.
____________________________________________________________________________________________

The Apollo Games are back!

Registration is officially open for the 15th Annual Apollo Games: Halloween Havoc, taking place on Saturday, October 10th at CrossFit Apollo.

Whether you’ve competed before or you’ve always wanted to give it a try, the Apollo Games are built to be a fun day of fitness, community, and friendly competition. Teams consist of one male and one female athlete, and we’ll once again offer RX, Scaled, and Beginner divisions so athletes of all experience levels can participate.

For a limited time, we’re offering an Early Bird Discount of $20 per team through July 23rd or until the first 20 teams register—whichever comes first.

Planning your costumes yet? This year’s Halloween Havoc theme means costumes are encouraged, and we’ll be awarding a prize for the Best Team Costume.

Visit the registration page for full event details, division movement standards, and to sign up. Be sure to register by September 19th to guarantee your event shirt.

https://competitioncorner.net/events/21726/details

Grab a partner, challenge yourself, and join us for one of our favorite events of the year. We can’t wait to see everyone on October 10th!

A. Hang Power Clean
Build to a heavy single

B. “Just Hanging Around”
10 Minute AMRAP:
25 Meters per side Suitcase Carry (70/53)
5 Hang Power Cleans (115/85)
10 Box Jumps (24/20)

______________________________________________________________________________
Box Brief:
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:

• Sundays, every other week
• 1:00–3:00 PM
• Free for CrossFit Apollo members
• $20 drop-in for non-members

_________________________________________________________________________

The Apollo Games are back!

Registration is officially open for the 15th Annual Apollo Games: Halloween Havoc, taking place on Saturday, October 10th at CrossFit Apollo.

Whether you’ve competed before or you’ve always wanted to give it a try, the Apollo Games are built to be a fun day of fitness, community, and friendly competition. Teams consist of one male and one female athlete, and we’ll once again offer RX, Scaled, and Beginner divisions so athletes of all experience levels can participate.

For a limited time, we’re offering an Early Bird Discount of $20 per team through July 23rd or until the first 20 teams register—whichever comes first.

Planning your costumes yet? This year’s Halloween Havoc theme means costumes are encouraged, and we’ll be awarding a prize for the Best Team Costume.

Visit the registration page for full event details, division movement standards, and to sign up. Be sure to register by September 19th to guarantee your event shirt.

https://competitioncorner.net/events/21726/details

Grab a partner, challenge yourself, and join us for one of our favorite events of the year. We can’t wait to see everyone on October 10th!

_______________________________________________________________
Recipe of the Week:
If you’re looking for a meal prep recipe that the whole family will actually eat, this Teriyaki Chicken is it.

“Friendly Gathering”
20 Minute AMRAP: teams of 2
400 Meters (chosen cardio)
40 Meter Weighted Lunge (50/35)
40 Sit-ups
40 Jump Rope Crossovers

_______________________________________________________________
Box Brief:
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:

• Sundays, every other week
• 1:00–3:00 PM
• Free for CrossFit Apollo members
• $20 drop-in for non-members

_________________________________________________________________________

The Apollo Games are back!

Registration is officially open for the 15th Annual Apollo Games: Halloween Havoc, taking place on Saturday, October 10th at CrossFit Apollo.

Whether you’ve competed before or you’ve always wanted to give it a try, the Apollo Games are built to be a fun day of fitness, community, and friendly competition. Teams consist of one male and one female athlete, and we’ll once again offer RX, Scaled, and Beginner divisions so athletes of all experience levels can participate.

For a limited time, we’re offering an Early Bird Discount of $20 per team through July 23rd or until the first 20 teams register—whichever comes first.

Planning your costumes yet? This year’s Halloween Havoc theme means costumes are encouraged, and we’ll be awarding a prize for the Best Team Costume.

Visit the registration page for full event details, division movement standards, and to sign up. Be sure to register by September 19th to guarantee your event shirt.

https://competitioncorner.net/events/21726/details

Grab a partner, challenge yourself, and join us for one of our favorite events of the year. We can’t wait to see everyone on October 10th!

“Hot and Cold”
5 Rounds:
100 Meter Run
10 Handstand Push-ups
20 Hang Dumbbell Snatches (50/35)
2-Minute Rest

____________________________________________________________________________________
Box Brief:
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:

• Sundays, every other week
• 1:00–3:00 PM
• Free for CrossFit Apollo members
• $20 drop-in for non-members

____________________________________________________________________

The Apollo Games are back!

Registration is officially open for the 15th Annual Apollo Games: Halloween Havoc, taking place on Saturday, October 10th at CrossFit Apollo.

Whether you’ve competed before or you’ve always wanted to give it a try, the Apollo Games are built to be a fun day of fitness, community, and friendly competition. Teams consist of one male and one female athlete, and we’ll once again offer RX, Scaled, and Beginner divisions so athletes of all experience levels can participate.

For a limited time, we’re offering an Early Bird Discount of $20 per team through July 23rd or until the first 20 teams register—whichever comes first.

Planning your costumes yet? This year’s Halloween Havoc theme means costumes are encouraged, and we’ll be awarding a prize for the Best Team Costume.

Visit the registration page for full event details, division movement standards, and to sign up. Be sure to register by September 19th to guarantee your event shirt.

https://competitioncorner.net/events/21726/details

Grab a partner, challenge yourself, and join us for one of our favorite events of the year. We can’t wait to see everyone on October 10th!

A. Front Squat
5 x 5 @ 70%

B. “Speed Demon”
2 Minute AMRAP:
Max Burpees to Target

___________________________________________________________________________________
Box Brief:
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:

• Sundays, every other week
• 1:00–3:00 PM
• Free for CrossFit Apollo members
• $20 drop-in for non-members

____________________________________________________________________

The Apollo Games are back!

Registration is officially open for the 15th Annual Apollo Games: Halloween Havoc, taking place on Saturday, October 10th at CrossFit Apollo.

Whether you’ve competed before or you’ve always wanted to give it a try, the Apollo Games are built to be a fun day of fitness, community, and friendly competition. Teams consist of one male and one female athlete, and we’ll once again offer RX, Scaled, and Beginner divisions so athletes of all experience levels can participate.

For a limited time, we’re offering an Early Bird Discount of $20 per team through July 23rd or until the first 20 teams register—whichever comes first.

Planning your costumes yet? This year’s Halloween Havoc theme means costumes are encouraged, and we’ll be awarding a prize for the Best Team Costume.

Visit the registration page for full event details, division movement standards, and to sign up. Be sure to register by September 19th to guarantee your event shirt.

https://competitioncorner.net/events/21726/details

Grab a partner, challenge yourself, and join us for one of our favorite events of the year. We can’t wait to see everyone on October 10th!