WOD

“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

“Doritos”
For Time:
400 Meter Run
10 Power Snatches (135/95)
20 Strict Handstand Push-ups
400 Meter Run
10 Power Cleans (165/115)
20 Single Dumbbell Devil Presses (35/25)
400 Meter Run
10 Push Jerk (165/115)
30 Box Jumps (30/24)

Box Brief:
This Saturday, March 21st at 12pm, we’ll be celebrating the end of the Open and the finale of our team competition!

Festivities will include a potluck (with voting for the best dishes), a pickleball competition, and some fun Minute to Win It games.

Come dressed in your team colors and let’s finish this thing off with a great time together!

____________

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

Recipe of the week:
High protein, easy to put together, Taco Soup

“Uptown or Downtown”
5 Rounds:
7 Ring Rows
3 Front Squats (heavy)
-then-
5 Rounds:
5 Strict Pull-ups
2 Front Squats (heavier)
-then-
5 Rounds:
3 Strict Chest to Bar
1 Front Squat (heaviest)

Box Brief:
This Saturday, March 21st at 12pm, we’ll be celebrating the end of the Open and the finale of our team competition!

Festivities will include a potluck (with voting for the best dishes), a pickleball competition, and some fun Minute to Win It games.

Come dressed in your team colors and let’s finish this thing off with a great time together!

____________

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

A. Strict Press Negatives
5×2

B. “Room to Grow”
4 Rounds:
:40 Double Dumbbell Push Press (50s/35s)
:20 Rest
:40 Double Dumbbell Deadlift (50s/35s)
:20 Rest
:40 Double Unders
:20 Rest

Box Brief:
This Saturday, March 21st at 12pm, we’ll be celebrating the end of the Open and the finale of our team competition!

Festivities will include a potluck (with voting for the best dishes), a pickleball competition, and some fun Minute to Win It games.

Come dressed in your team colors and let’s finish this thing off with a great time together!

____________

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