WOD

“Clorox”
20 Min AMRAP:
200m Run
3 Cleans
*Score is total weight moved*

_____________________________________________________
Box Brief:
Weightlifting Class Returns This Sunday

We’re excited to bring back our weightlifting class this Sunday, led by longtime coach Phil. This session will follow an open gym format, allowing athletes to work through the day’s programming while receiving hands-on coaching and individualized feedback.

Phil will be available throughout the session to help you refine your Olympic lifting mechanics, build squat strength, and improve pulling power. Whether you’re just getting started or looking to take your lifts to the next level, this class is designed to meet you where you are and help you progress.

Class Details
Sundays (every other week)
1:00–3:00 PM
Free for CrossFit Apollo members
$20 drop-in for non-members

We look forward to seeing you there.

Recipe of the week:
This Mississippi Chicken recipe is a simple slow-cooker or pressure-cooker meal made with chicken, butter, peppers, onion, garlic, and smoked paprika. It’s a low-effort, high-flavor option that’s great for meal prep, sandwiches, or an easy protein-packed dinner.

A.

___________________________________________________

Box Brief:
Bring a Friend Day — Thursday, May 14th!
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, May 14th
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

Tag your workout buddy and let’s pack the gym with new faces!

___

Weightlifting Class Returns This Sunday

We’re excited to bring back our weightlifting class this Sunday, led by longtime coach Phil. This session will follow an open gym format, allowing athletes to work through the day’s programming while receiving hands-on coaching and individualized feedback.

Phil will be available throughout the session to help you refine your Olympic lifting mechanics, build squat strength, and improve pulling power. Whether you’re just getting started or looking to take your lifts to the next level, this class is designed to meet you where you are and help you progress.

Class Details
Sundays (every other week)
1:00–3:00 PM
Free for CrossFit Apollo members
$20 drop-in for non-members

We look forward to seeing you there.

A. Deadlift
5 x 6 @ 80% / RPE 8 – 9

B. Core Finisher
3 Rounds:
10 Weighted Dead bugs
:30 Overhead Kettlebell Hold

________________________________________________
Box Brief:
Bring a Friend Day — Thursday, May 14th!
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, May 14th
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

Tag your workout buddy and let’s pack the gym with new faces!

___

Weightlifting Class Returns This Sunday

We’re excited to bring back our weightlifting class this Sunday, led by longtime coach Phil. This session will follow an open gym format, allowing athletes to work through the day’s programming while receiving hands-on coaching and individualized feedback.

Phil will be available throughout the session to help you refine your Olympic lifting mechanics, build squat strength, and improve pulling power. Whether you’re just getting started or looking to take your lifts to the next level, this class is designed to meet you where you are and help you progress.

Class Details
Sundays (every other week)
1:00–3:00 PM
Free for CrossFit Apollo members
$20 drop-in for non-members

We look forward to seeing you there.

A. Weighted Pull-ups
5 x 5 @ RPE 8 – 9

B. “Showing the Guns”
10 Rounds:
2 Bar Muscle-ups
4 Push-ups
6 Box Jumps (24/20)

__________________________________________________
Box Brief:
Bring a Friend Day — Thursday, May 14th!
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, May 14th
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

Tag your workout buddy and let’s pack the gym with new faces!

___

Weightlifting Class Returns This Sunday

We’re excited to bring back our weightlifting class this Sunday, led by longtime coach Phil. This session will follow an open gym format, allowing athletes to work through the day’s programming while receiving hands-on coaching and individualized feedback.

Phil will be available throughout the session to help you refine your Olympic lifting mechanics, build squat strength, and improve pulling power. Whether you’re just getting started or looking to take your lifts to the next level, this class is designed to meet you where you are and help you progress.

Class Details
Sundays (every other week)
1:00–3:00 PM
Free for CrossFit Apollo members
$20 drop-in for non-members

We look forward to seeing you there.

“Barn Burner”
3 Minute AMRAP:
9 Bar Facing Burpees
21 Front Squats (95/65) (75/55) (65/45)
Max Calorie Row
3-minute rest

3 Minute AMRAP:
9 Bar Facing Burpees
18 Front Squats (115/85) (75/55) (65/45)
Max Calorie Row
3-minute rest

3 Minute AMRAP:
9 Bar Facing Burpees
15 Front Squats (135/95) (75/55) (65/45)
Max Calorie Row
3-minute rest

3 Minute AMRAP:
9 Bar Facing Burpees
12 Front Squats (155/105) (75/55) (65/45)
Max Calorie Row
3-minute rest

3 Minute AMRAP:
9 Bar Facing Burpees
9 Front Squats (185/135) (75/55) (65/45)
Max Calorie Row

____________________________________________________
Box Brief:
Bring a Friend Day — Thursday, May 14th!
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, May 14th
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

Tag your workout buddy and let’s pack the gym with new faces!

____________________________________________________________

Weightlifting Class Returns This Sunday

We’re excited to bring back our weightlifting class this Sunday, led by longtime coach Phil. This session will follow an open gym format, allowing athletes to work through the day’s programming while receiving hands-on coaching and individualized feedback.

Phil will be available throughout the session to help you refine your Olympic lifting mechanics, build squat strength, and improve pulling power. Whether you’re just getting started or looking to take your lifts to the next level, this class is designed to meet you where you are and help you progress.

Class Details
Sundays (every other week)
1:00–3:00 PM
Free for CrossFit Apollo members
$20 drop-in for non-members

We look forward to seeing you there.

A. Bench Press
5 x 8 @ 75% / RPE 8

B. “Annie on the Run”
50 – 40 – 30 – 20 – 10
Double Unders
Sit-ups
200 Meter Run after each set

Recipe of the week:
Who doesn’t love shredded beef? I know I do! This Meal Prep Shredded Beef recipe is SO good! It is also super versatile and can be used in a variety of ways. You can make a batch of this shredded beef and use it in different recipes all week long! It is delicious in tacos, enchiladas, beef stroganoff, and more!

“Your EMOM is So”
18 Minute EMOM:
Minute 1 – 5 Bar Muscle-ups or 12 Toes to Bar
Minute 2 – 20 Wall Balls (20/14)
Minute 3 – 1 Squat Clean or Squat Snatch

Box Brief:
Our Summer Program is back at CrossFit Apollo and we’re fired up to get these athletes moving, building confidence, and having fun all summer long.

This program is designed to help kids and teens develop strength, coordination, and work ethic in a positive, high-energy environment.

Dates: June 1st – July 31st

Toddlers (Ages 3–5)
$60/month
Monday: 10:30–11:15 AM

Kids (Ages 6–9)
$65/month (1 day)
$115/month (2 days)

Monday & Wednesday: 12:30–1:30 PM
Teens CrossFit (Ages 10–17)
$125/month

Monday / Wednesday / Friday
1:30–2:30 PM

Teens CrossFit (Ages 13–17)
$125/month

Monday / Wednesday / Friday
2:30–3:30 PM

Teens Strength (Ages 13–17)
$135/month

Tuesday & Thursday: 2:00–3:30 PM

$65 discount if signed up for both CrossFit and Strength

Teens Strength is a separate program focused on building strength and power through movements like squat, clean, and bench press, along with plyometric work to support overall athletic performance.

No pre-teen class this year. We’ve expanded our teen offerings with two class options each day to better fit schedules and experience levels.

If you’ve got a kid or teen that needs a place to move, learn, and build confidence this summer, this is it.

To sign up, email: [email protected]

“Clarity”
5 Rounds:
15/12 Calorie Row
10 Burpees
5 Push Jerks (165/115) (135/95) (95/65)
Rest 2 Minutes

Box Brief:
Our Summer Program is back at CrossFit Apollo and we’re fired up to get these athletes moving, building confidence, and having fun all summer long.

This program is designed to help kids and teens develop strength, coordination, and work ethic in a positive, high-energy environment.

Dates: June 1st – July 31st
Toddlers (Ages 3–5)
$60/month

Monday: 10:30–11:15 AM
Kids (Ages 6–9)
$65/month (1 day)
$115/month (2 days)

Monday & Wednesday: 12:30–1:30 PM
Teens CrossFit (Ages 10–17)
$125/month

Monday / Wednesday / Friday
1:30–2:30 PM
Teens CrossFit (Ages 13–17)
$125/month

Monday / Wednesday / Friday
2:30–3:30 PM

Teens Strength (Ages 13–17)
$135/month

Tuesday & Thursday: 2:00–3:30 PM

$65 discount if signed up for both CrossFit and Strength

Teens Strength is a separate program focused on building strength and power through movements like squat, clean, and bench press, along with plyometric work to support overall athletic performance.

No pre-teen class this year. We’ve expanded our teen offerings with two class options each day to better fit schedules and experience levels.

If you’ve got a kid or teen that needs a place to move, learn, and build confidence this summer, this is it.

To sign up, email: [email protected]