WOD

“Design”
15 Minute AMRAP:
15 Sit-ups
5 Hang Power Snatches (125/85)
5 Strict Handstand Push-ups

Box Brief:
Weightlifting Class
This Sunday, join our longtime coach Phil for a weightlifting-focused session. The class will run in an open gym format, giving you the flexibility to follow the programming while Phil provides hands-on coaching. He’ll help you refine your Olympic lifting technique, build squat strength, and improve pulling power.

Whether you’re new to lifting or an experienced athlete, you’ll receive personalized guidance to keep progressing.

Class Details:
$20 drop-in for non-members
Every other Sunday
8:30–10:30 AM
Free for CrossFit Apollo members

“Labor Day”
For Time: teams of 2
Buy In – 1894 Meters
-then-
6 Rounds:
1 Power Clean (each) (heavy)
9 Burpee Pull-ups (each)
28 Goblet Squats (70/53)
-then-
Cash Out – 2025 Meters

Quote of the Week:
“It does not matter how slowly you go as long as you do not stop.”
Confucius

Box Brief:
In observance of Labor Day, we will have a limited class schedule with classes at 8:30 AM and 9:30 AM. Join us for a fun team workout—we’ll see you there!

Back Squat
6 x 2

“Johnny Utah”
2 Rounds:
30 Push Press (75/55)
30 Front Squats (75/55)

Recipe of the Week:
This is a simple one pan recipe that will feed the whole family!

Ingredients:
3 tablespoons freshly squeezed lemon juice
1 teaspoon lemon zest
1/4 cup extra virgin olive oil
1/2 teaspoon oregano
1 teaspoon garlic powder
2 1/2 teaspoons kosher salt, divided
1 teaspoon freshly ground black pepper, divided
2 pounds Yukon gold or red potatoes, cut into 1-inch cubes
3 boneless skinless chicken breasts
1 (8-ounce) package steam-in-bag green beans
3 tablespoons softened butter, divided
2 tablespoons mayonnaise
1/3 cup freshly grated Parmesan cheese
chopped fresh parsley for garnish (optional)

Instructions:
STEP 1
Preheat the oven to 425 degrees F (220 degrees C).

STEP 2
Whisk together lemon juice, lemon zest, olive oil, oregano, garlic powder, 2 teaspoon salt, and 1/2 teaspoon pepper in a bowl until well combined.

STEP 3
Slice chicken in half lengthwise and pound slightly to a uniform thickness (Alternatively, you can use 6 chicken cutlets), and place chicken in a shallow dish or large resealable bag. Pour half of the olive oil mixture over chicken and toss well to coat. Let chicken marinate 30 minutes while potatoes are prepared.

STEP 4
Add potatoes to remaining marinade and toss well. Transfer potatoes to a lightly greased 9×13 baking dish and season with remaining salt and pepper.

STEP 5
Bake in the preheated oven until potatoes are just tender, tossing halfway through, 25 to 30 minutes.

STEP 6
Meanwhile, prepare green beans according to microwave package directions.

STEP 7
Remove potatoes from the oven and toss green beans with potatoes. Top with dollops of half of the softened butter. Remove chicken from marinade and place on top of potatoes and green beans. Reserve any remaining marinade in the bowl.

STEP 8
Add remaining butter, mayonnaise, and Parmesan cheese to the bowl with any remaining marinade and mix well. Spread butter mixture over evenly over chicken and return pan to oven.

STEP 9
Bake in the preheated oven until chicken is cooked through, 20 to 25 minutes. If you like your chicken browned, broil on high the last 2 minutes to brown the tops of the chicken. Sprinkle with parsley if desired.

“Time Splitters”
23 Minute AMRAP: teams of 2
500 Meter Row
40 Hang Dumbbell Snatches (50/35)
30 Sit-ups
20 Ring Rows
10 Man Makers (50’s/35s)

Meme of the Week:

“On Hold”
For Time:
400 Meter Run
-then-
10 Rounds:
7 Toes to Bar
10 Box Jumps (24/20)
-then-
600 Meter Run

Box Brief:
In observance of Labor Day, we will have a limited class schedule next Monday with classes at 8:30 AM and 9:30 AM. Join us for a fun team workout—we’ll see you there!

10 Minute EMOM:
Push Press + Push Jerk

“The Climb”
10 Minute Ladder: 1,2,3,4, etc…
Clean & Jerk (145/100)
30 Double Unders After Each Round

Box Brief:
Bring a Friend Day – This Thursday

This Thursday, we’re opening our doors for Bring a Friend Day at CrossFit Apollo.
Bring someone along to join you for a fun, beginner-friendly workout — free for them.

No experience needed, just a willingness to move and have a good time. It’s the perfect chance to show your friends what CrossFit Apollo is all about.

When: This Thursday
What: Beginner-friendly workout
Cost: Free for your guest

Let’s pack the gym with good energy and new faces.

“Farm to Bar”
20 Minute AMRAP:
50 Meter Farmers Carry (50/35)
10 Dumbbell Front Squats
10 Burpees
5 Bar Muscle-ups

Quote of the Week:
“Try not to become a man of success. Rather become a man of value.”
Albert Einstein

Box Brief:
Yoga is Back at CrossFit Apollo
This Sunday at 4:00 PM, join our instructor Lari for a restorative yoga session designed to help you recover, recharge, and improve mobility.

Bring your mat, bring some water, and get ready to move and stretch with purpose.

Free for all members. Don’t miss this chance to balance out your training and start the week feeling your best.

10 Minute EMOM:
Squat Snatch + Overhead Squat

“Bar Burnout”
3 Rounds:
3 Power Snatches
6 Overhead Squats
9 Power Cleans
12 Front Squats

Recipe of the Week:
Here is a nice change up you can make with rice or noodles.