WOD

10 Minute EMOM:
1 High Hang Power Snatch

“EMOMma I’m Coming Home”
10 Minute EMOM:
:20 to Complete 4 High Hang Power Snatches
:40 Max Calorie Row

Meme of the Week:

“The Chief”
5, 3 Minute AMRAPs:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
1-Minute Rest

Box Brief:
Weekly Yoga Class – This Sunday

We’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels.

Bring your mat, some water, and come ready to unwind. See you there.

“Rental Car”
25 Minute AMRAP:
800 Meter Run
80 Double Unders
40 Sit-ups
40 Russian Kettlebell Swings (70/53)
20 Box Jumps (30/24)
20 GHDs or V-Ups
10 Single Arm Devils Press (50/35)
10 Bar Muscle-ups

Box Brief:
Weekly Yoga Class – This Sunday

We’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels.

Bring your mat, some water, and come ready to unwind. See you there.

Negative Front Squats
Build to heavy set of 3

“Jackie”
For Time:
1000 Meter Row
50 Thrusters (45/35)
30 Pull-ups

Quote of the Week:
“Focus on making yourself better, not on thinking that you are better.”
Bohdi Sanders

Box Brief:
Tac class is this Saturday at 10:30am. All experience levels are welcome!

Yoga is on Sunday at 4pm.

Snatch + Overhead Squat
Build to a heavy complex

“Brain Tap”
8 Minute Ladder: (2,4,6,8,10, etc…)
Burpees
2 Snatches (155/105) after each set of burpees

Recipe of the Week:
Chicken & Potato recipe made easy!

“Tenfold”
4 Rounds: teams of 2
1000/800 Meters
100 Double Unders
10 Push Jerk (185/125)

Meme of the Week:

Negative Back Squats
Build to heavy set of 3

“Pay Attention”
5 Rounds:
12 Chest to Bar Pull-ups
12 Wall Balls (20/14) (11ft/10ft)
12 Box Jumps (24/20)

Box Brief:
Exciting News: Yoga Class at CrossFit Apollo!

We’re thrilled to announce that starting April 6th at 4:00 PM, we will be offering a weekly yoga class at CrossFit Apollo! 🧘‍♀️

This class will be led by our new yoga instructor and CrossFit Apollo member, Lari. Whether you’re looking to improve flexibility, enhance your mobility, or simply unwind after a tough week of workouts, Lari’s class will be the perfect addition to your fitness routine!

Class Details:

• Start Date: April 6th at 4:00 PM
• Schedule: Every week at the same time
• Free for all CrossFit Apollo members
• Non-members: $20 drop-in fee

Don’t miss out on this fantastic opportunity to stretch, relax, and deepen your practice. We can’t wait to see you there!

Sign up now and join us for this great new class!

“Good Start”
Every 90 Seconds for 4 Rounds:
1 High Hang Power Clean
Every 90 Seconds for 4 Rounds:
1 Hang Power Clean
Every 90 Seconds for 4 Rounds:
1 Power Clean
@20:00
1 Mile Run

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:

• When: Every 2nd and 4th Thursday of the month
• Who: All new members (feel free to bring a friend)
• Cost: Free!

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!