Squat Snatch
Build to a heavy single
“Colosseum”
15 Minute AMRAP:
5 Snatches (135/95)
10 Burpees Over the Bar
15 Pull-ups
10 V-ups
20 Step-ups (50/35)
Recipe of the Week:
Another week, another opportunity to meal prep!
“Death By”
10 Meter Sprints
Strict Pull-ups
6 x 6
3 Sets:
Suitcase Carry
Meme of the Week:
“Dramatic”
25 Minute AMRAP:
50 Unbroken Double Unders
10 Shoulder to Overhead (95/65)
10 Sit-ups
20/15 Calorie Row
Add 10lbs to the shoulder to overhead each round.
Add 5 Sit-ups each round.
Box Brief:
Bring a Friend Day at CrossFit Apollo
At CrossFit Apollo, we’re excited to offer Bring a Friend Day every 2nd and 4th Thursday of the month.
If you’re new to CrossFit or curious about what we do, this is your chance to try a class for free. Whether you’re looking to get in shape, challenge yourself, or simply see what our community is all about, we’d love to have you join us.
Here’s what you need to know:
Come check out what makes CrossFit Apollo special, meet our team, and experience a workout that’s welcoming, challenging, and fun. We look forward to seeing you soon!
Back Squat – Build to a heavy set of 2
–then-
5 Reps @ 85% of heaviest set of 2
“Squat Stuff”
5 Rounds:
200 Meter Run
40 Air Squats
Box Brief:
Bring a Friend Day at CrossFit Apollo
At CrossFit Apollo, we’re excited to offer Bring a Friend Day every 2nd and 4th Thursday of the month.
If you’re new to CrossFit or curious about what we do, this is your chance to try a class for free. Whether you’re looking to get in shape, challenge yourself, or simply see what our community is all about, we’d love to have you join us.
Here’s what you need to know:
Come check out what makes CrossFit Apollo special, meet our team, and experience a workout that’s welcoming, challenging, and fun. We look forward to seeing you soon!
“Don’t Talk About my EMOM”
20 Minute EMOM:
Minute 1 – 8 Strict Handstand Push-ups
Minute 2 – 15/12 Calorie Row
Minute 3 – Power Clean + Hang Power Clean (Building each round)
Minute 4 – Rest
Quote of the Week:
“The most difficult thing is the decision to act; the rest is merely tenacity.”
Amelia Earhart
Box Brief:
Bring a Friend Day at CrossFit Apollo
At CrossFit Apollo, we’re excited to offer Bring a Friend Day every 2nd and 4th Thursday of the month.
If you’re new to CrossFit or curious about what we do, this is your chance to try a class for free. Whether you’re looking to get in shape, challenge yourself, or simply see what our community is all about, we’d love to have you join us.
Here’s what you need to know:
Come check out what makes CrossFit Apollo special, meet our team, and experience a workout that’s welcoming, challenging, and fun. We look forward to seeing you soon!
“Poison”
Every 3 Minutes for 7 Rounds:
150 Meter Run
8 Burpee Box Jump Overs (24/20)
2 Power Cleans (build each round)
Recipe of the Week:
Look for a high protein meal to prep next week? Give this a try!
“Brick Wall”
4, 5 Minute AMRAPs: teams of 3
Strict Press (75/55) (65/45) (45/35)
Rope Climbs
Farmer’s Carry (70s/53s)
10 Meter Sled Push
Meme of the Week:
5 Minute EMOM:
3 Touch and Go Power Snatches
5 Minute EMOM:
2 Touch and Go Power Snatches
5 Minute EMOM:
1 Power Snatch
Box Brief:
The CrossFit Open may be over but we are not finished with our in-house Open team competition.
This Saturday the 23rd will be the finale where teams will compete for The Apollo Open Championship!
There will be one class at 8:30. The finale of events for the Open will begin at 10:00. They will include:
A pot luck with silent & anonymous voting for best dish. Points for 1st 2nd & 3rd
A Pickleball tournament with each team offering up 2 teams of 2 to compete. That’s an 8 team bracket with points awarded for 1st, 2nd & 3rd.
Teams rowing 10,000 meters in 250m increments then shoot several targets with a nerf gun. They will do 5 burpees for each miss before the other can get on the rower.
Points for 1st, 2nd & 3rd for each of the 3 categories mentioned above.
1st = 30 pts
2nd = 20 pts
3rd = 10 pts
Teams will also receive a point for each team member in attendance and another point for wearing your team color.
See you there!
