WOD

Front Squats
5 x 5

“Speedee”
For Time:
30 Calorie Row
30 Wall Balls (30/20)
5 Legless Rope Climbs

Box Brief:
Yoga class is on Sunday at 4pm. See you there!

“Droves”
5 Minute EMOM:
5 Clean & Jerks(touch and go)
Increase load each minute as you are able.
1-Minute Rest

5 Minute EMOM:
3 Clean & Jerks (touch and go)
Increase load each minute as you are able.
1-Minute Rest

5 Minute EMOM:
1 Clean & Jerk
Increase load each minute as you are able.

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!

“Christmas in July”
For Time:
10 Chest to Bar Pull-ups
50 Double Unders
20 Burpees
400 Meter Run
100 Meter Lunge

Box Brief:
Weightlifting class is back this Sunday, led by our longtime coach, Phil!

The class will follow an open gym style, where Phil will be available to guide you through the programming and help you improve your Olympic lifting mechanics, squat strength, and pulling power. Whether you’re a beginner or a seasoned lifter, this class will give you personalized attention to reach your goals.

Class Details:
Non-members: $20 drop-in fee
Class Time: 8:30-10:30 AM
Schedule: Every other Sunday
Free for all CrossFit Apollo members

“Holleyman”
30 Rounds:
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power Clean (225/155)

Box Brief:
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

“How Though?”
18 Minute AMRAP: teams of 2
300 Sit-ups
300 Russian Kettlebell Swings (53/36)
400 Double Unders

-then-
Max Box Jumps (24/20)

Meme of the Week:

“All Love”
2 Minute Clock:
25 Front Squats
Max Calorie Row
Rest 2 minutes

2 Minute Clock:
20 Push Press (115/85)
Max Calorie Row
Rest 2 minutes

2 Minute Clock:
15 Thrusters (115/85)
Max Calorie Row
Rest 2 minutes

2 Minute Clock:
10 Squat Clean Thrusters (115/85)
Max Calorie Row

Box Brief:
We have a limited schedule on Friday, July 4th with only 8:30 and 9:30am classes. See you there!

“Strict Lynne”
5 Rounds:
Max Unbroken Bench Press @ Bodyweight
Max Unbroken Strict Pull-ups
Rest a maximum of 5 minutes between rounds

Box Brief:
We have a limited schedule on Friday, July 4th with only 8:30 and 9:30am classes. See you there!

Deadlifts
5 x 5

“Dual What?”
8 Minute Ladder: 1, 2, 3, 4, etc…
Dual Dumbbell Hang Snatches (35s/25s)
Toes to Bar

Quote of the Week:
“When you’re good at something, you’ll tell everyone. When you’re great at something, they’ll tell you.”
Walter Payton

Box Brief:
We have a limited schedule on Friday, July 4th with only 8:30 and 9:30am classes. See you there!

Yoga class is on Sunday at 4pm.