WOD

“Armed Robbery”
Every 5 Minutes for 5 Rounds:
400 Meter Run (300) (200)
10 Bar Facing Burpees (8) (6)
10 Shoulder to Overhead (155/105)

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Box Brief:
Healthy Shoulders Workshop

Join us on Saturday, June 20th from 10:30–11:30 AM for a Healthy Shoulders Workshop led by Dr. Chandler Fox from Exodus Physical Therapy.

Whether you’re dealing with shoulder pain, stiffness, or simply want to improve your overhead position, this hands on workshop will help you move and perform better.

What you’ll learn:
• Improve overhead mobility and stability
• Reduce shoulder pain and stiffness
• Identify movement restrictions that may be limiting performance
• Learn practical drills and strategies you can use right away

If you want to press, snatch, jerk, or simply move through daily life with healthier shoulders, this workshop is for you.

Spots are limited. Sign up at the gym or reach out for more information.

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Just a reminder that TAC Class is this Saturday at 12 PM.

For those who haven’t been before, it’s our chance to do some things that don’t normally fit into a regular class. We’ll still get a good workout in, but we’ll also mix in odd objects, coordination drills, balance work, and some random challenges. That could mean carrying sandbags, balancing on a 2×4, playing Operation, building a Jenga tower, or figuring out how to put a tourniquet on a foam roller while you’re breathing hard.

The class is meant to be fun and give you a chance to try things that are a little different from our normal routine. Everything can be scaled, so don’t worry about your fitness level or experience.

Come hang out, get a workout in, and try something new.

“Crush”
4 Rounds:
10 Power Snatch (115/80) (95/65) (75/55)
30 Wall Balls (20/14) (14/10) (10/8)
7 Ring Muscle-ups

___________________________________________________________
Box Brief:
Healthy Shoulders Workshop

Join us on Saturday, June 20th from 10:30–11:30 AM for a Healthy Shoulders Workshop led by Dr. Chandler Fox from Exodus Physical Therapy.

Whether you’re dealing with shoulder pain, stiffness, or simply want to improve your overhead position, this hands on workshop will help you move and perform better.

What you’ll learn:
• Improve overhead mobility and stability
• Reduce shoulder pain and stiffness
• Identify movement restrictions that may be limiting performance
• Learn practical drills and strategies you can use right away

If you want to press, snatch, jerk, or simply move through daily life with healthier shoulders, this workshop is for you.

Spots are limited. Sign up at the gym or reach out for more information.

____

Just a reminder that TAC Class is this Saturday at 12 PM.

For those who haven’t been before, it’s our chance to do some things that don’t normally fit into a regular class. We’ll still get a good workout in, but we’ll also mix in odd objects, coordination drills, balance work, and some random challenges. That could mean carrying sandbags, balancing on a 2×4, playing Operation, building a Jenga tower, or figuring out how to put a tourniquet on a foam roller while you’re breathing hard.

The class is meant to be fun and give you a chance to try things that are a little different from our normal routine. Everything can be scaled, so don’t worry about your fitness level or experience.

Come hang out, get a workout in, and try something new.

“Push Down”
For Time:
100 Meter Lunge 
50 Alternating Hang Dumbbell Snatches (50/35) (35/25) (25/15)
30 Burpees

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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.

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Recipe of the week:
Fuel your next WOD with these Real Strawberry Nutella Protein Pancake Bowls—high-protein, naturally sweet, and built to keep you going strong. Packed with real ingredients and a solid macro profile, this is the kind of breakfast that hits both performance and cravings. Because eating clean doesn’t mean skipping the good stuff.

“To Tired Too Quit”
3 Rounds: teams of 2
2 Minutes – Bike for Calories
2 Minutes – Sit-ups 
2 Minutes – Double Unders

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Box Brief:
Bring a Friend Day — Thursday, June 11th!
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, June 11th

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.

“Rapunzel”
20 Minute AMRAP:
400 Meter Run
20 Pull-ups
20 Push Jerk (95/65)
20 Box Jumps (24/20)

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Box Brief:
 Bring a Friend Day — Thursday, June 11th!
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, June 11th

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.

“Flush”
5 Rounds:
50 Meter Kettlebell Front Rack Carry (53s/36s)
400/320 Meter Row

_________________________________________________________________________________________________________
Box Brief:
 Bring a Friend Day — Thursday, June 11th!
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, June 11th

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.

“Chief”
5, 3 Minute AMRAPs:
3 Power Cleans (135/95) (115/85) (95/65)
6 Push-ups
9 Squats
-Rest 1 Minute Between Rounds-

____________________________________________________________
Box Brief:
 Bring a Friend Day — Thursday, June 11th!
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, June 11th

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.

“Rolling”
21 – 15 – 9
Front Squat (95/65)
Calorie Row
After each set, complete the following:
o 50 Double Unders
o 100 Meter Farmers Carry (53s/36s)

___________________________________________________________
Box Brief:
Healthy Shoulders Workshop

Join us on Saturday, June 20th from 10:30–11:30 AM for a Healthy Shoulders Workshop led by Dr. Chandler Fox from Exodus Physical Therapy.

Whether you’re dealing with shoulder pain, stiffness, or simply want to improve your overhead position, this hands on workshop will help you move and perform better.

What you’ll learn:
• Improve overhead mobility and stability
• Reduce shoulder pain and stiffness
• Identify movement restrictions that may be limiting performance
• Learn practical drills and strategies you can use right away

If you want to press, snatch, jerk, or simply move through daily life with healthier shoulders, this workshop is for you.

Spots are limited. Sign up at the gym or reach out for more information.

_____________________________________________________________
Recipe of the week:
These crispy little salmon bites are so flakey and have the best flavor. They are super easy to put together and pop in the air fryer for a quick and yummy dinner!