“Right in the Middle”15 Minute AMRAP:5 Power Cleans (135/95) (115/85) (95/65)15 Sit-ups@5:004 Power Cleans (165/115) (135/95) (115/85)12 V-ups@10:003 Power Cleans (195/135) (165/115) (135/95)9 Toes to Bar Recipe of the Week:Here is a great recipe for morning meal prep!

“Doctor Tabata”8 Rounds each:20 seconds work, 10 seconds restBike for Calories10 Meter Sandbag Carry (heavy)L-Sit HoldHang Dumbbell Snatch (50/35)Shuttle Runs Meme of the Week:

Negative Back Squat7 x 1 “Long Lunge Home”10 Minute AMRAP:Lunge for MetersEvery minute starting at 0:00 perform 7 burpees Box Brief: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... Read More

Negative Strict Press7 x 1 “Phone Call”3 Rounds:6 Ring Muscle-ups12 Shoulder to Overhead (125/95) (100/70) (70/50)24/18 Calorie Row Box Brief: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,... Read More

“Kelly”5 Rounds: time cap 35 minutes400 Meter Run30 Box Jumps (24/20)30 Wall Balls (20/14)Quote of Week:“It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome.”William James Box Brief:This Sunday at 4:00 PM, join our instructor Lari for a restorative yoga session designed to help... Read More

“Two Step”50 – 35 – 20Sit-upsDumbbell Step-ups (50/35) (20)Push-upsDouble Unders Recipe of the Week:Use your favorite jarred salsa verde to make this extremely easy and flavorful dish. Everything cooks in the same pot for a mess free and, most importantly, quick weeknight dinner. It’s about to be one of your new favorites! Ingredients:1 Tbsp. extra-virgin... Read More

“Always Remembered”For Time: teams of 2Buy In – 2001 Meter Row4 Rounds:9 Rope Climbs11 Bear Complex (135/95)-then-Cash Out – 2977 Meter Row Box Brief:24 years ago, our Nation underwent a tragic loss.24 years ago, our Nation became stronger than it ever had before. “The lesson of 9/11 is that America is truly exceptional. We withstood... Read More

“Mario Kart”20 Minute EMOM:Minute 1 – 200 Meter RunMinute 2 – High Hang Snatch or High Hang Clean Box Brief:Welcome to the 14th Annual Apollo Games!! Join us for a co-ed team competition with one male and one female athlete, January 10th at CrossFit Apollo. Our theme this year is Passing the Torch. This year... Read More

Chaos Strict Press5 – 5 – 3 – 3 – 2 – 2 – 1 – 1 “Cold Press”10 Minute AMRAP:5 Push Press (135/95)10 Burpees15 Box Jump Overs (24/20) Box Brief:Sunday Yoga at ApolloTake time to slow down, reset, and stretch it out. This Sunday at 4:00 PM, join Lari for a guided yoga session... Read More

“Inspiration”For Time:50 Deadlifts (185/125)40 Pull-ups30 Calorie Row20 Chest to Bar Pull-ups10 Squat Cleans (185/125) Quote of the Week:“A good plan violently executed now is better than a perfect plan executed next week.”George S. Patton Box Brief:We’re excited to partner with Pillar Kinetic to offer FREE Injury Screens for Athletes at CrossFit Apollo! If you’ve been... Read More