WOD

“Play It Again”
5 Minute AMRAP:
3 Rounds:
15 Pull-ups
9 Burpees
-then-
Max Calorie Row

5-minute rest

5 Minute AMRAP:
2 Rounds:
12 Chest to Bar Pull-ups
9 Burpee Box Jump Overs (24/20)
-then-
Max Calorie Row

5-minute rest

5 Minute AMRAP:
1 Round:
9 Bar Muscle-ups
9 Burpee Box Jump Overs (30/24)
-then-
Max Calorie Row

__________________________________________________
Box Brief:
Yoga This Saturday!

Just a reminder that Yoga with Leah is back this Saturday, October 24th at 2:30 PM.

Come spend an hour working on mobility, recovery, and getting the body feeling a little better after a week of training. All levels are welcome!

Please bring your own yoga mat. See you Saturday!

A. Overhead Squat
Build to a heavy set of 2

B.“Fast Break”
For Time:
400 Meter Run
40 Overhead Squats (45/35)

_________________________________________________________
Box Brief:
Yoga This Saturday!

Just a reminder that Yoga with Leah is back this Saturday, October 24th at 2:30 PM.

Come spend an hour working on mobility, recovery, and getting the body feeling a little better after a week of training. All levels are welcome!

Please bring your own yoga mat. See you Saturday!

A. Romanian Deadlifts
3 x 5

B. “Bullet Format”
3 Rounds:
500/400 Meter Row
100 Meter Farmers Carry (53s/36s)
20 Russian Kettlebell Swings (53/36)

_____________________________________________
Box Brief:
Weightlifting with Phil This Sunday

Just a reminder that Phil will be here this Sunday, October 18th, from 1:00–3:00 PM for weightlifting.

If you want some extra time working on your Olympic lifts, squats, or pulls, come hang out and get some coaching from Phil.

As always, it’s free for Apollo members and $20 for non-members.

See you guys Sunday!

---

Yoga This Saturday!

Just a reminder that Yoga with Leah is back this Saturday, October 17th at 2:30 PM.

Come spend an hour working on mobility, recovery, and getting the body feeling a little better after a week of training. All levels are welcome!

Please bring your own yoga mat. See you Saturday!

“Victory”
20 Minute AMRAP: teams of 2
50 Sit-ups
50 Step-ups (50/35) (20)
100 Double Unders
5 Rope Climbs

____________________________________________________
Box Brief:
Weightlifting with Phil This Sunday

Just a reminder that Phil will be here this Sunday, October 18th, from 1:00–3:00 PM for weightlifting.

If you want some extra time working on your Olympic lifts, squats, or pulls, come hang out and get some coaching from Phil.

As always, it’s free for Apollo members and $20 for non-members.

See you guys Sunday!

---

Yoga This Saturday!

Just a reminder that Yoga with Leah is back this Saturday, October 17th at 2:30 PM.

Come spend an hour working on mobility, recovery, and getting the body feeling a little better after a week of training. All levels are welcome!

Please bring your own yoga mat. See you Saturday!

“Wood Working”
4, 4 Minute AMRAPs:
Buy In – 400 Meter Run
10 Box Jumps (24/20)
10 Hand Release Push-ups
4-Minute Rest

____________________________________________
Box Brief:
Weightlifting with Phil This Sunday

Just a reminder that Phil will be here this Sunday, October 18th, from 1:00–3:00 PM for weightlifting.

If you want some extra time working on your Olympic lifts, squats, or pulls, come hang out and get some coaching from Phil.

As always, it’s free for Apollo members and $20 for non-members.

See you guys Sunday!

---

Yoga This Saturday!

Just a reminder that Yoga with Leah is back this Saturday, October 17th at 2:30 PM.

Come spend an hour working on mobility, recovery, and getting the body feeling a little better after a week of training. All levels are welcome!

Please bring your own yoga mat. See you Saturday!

“Narrow Valley”
15 – 12 – 9
Clean & Jerks (115/85)
Toes to Bar

Rest 2-Minutes

9 – 6 – 3
Clean & Jerks (135/95)
Knee to Elbows

________________________________
Box Brief:
Weightlifting with Phil This Sunday

Just a reminder that Phil will be here this Sunday, October 18th, from 1:00–3:00 PM for weightlifting.

If you want some extra time working on your Olympic lifts, squats, or pulls, come hang out and get some coaching from Phil.

As always, it’s free for Apollo members and $20 for non-members.

See you guys Sunday!

---

Yoga This Saturday!

Just a reminder that Yoga with Leah is back this Saturday, October 17th at 2:30 PM.

Come spend an hour working on mobility, recovery, and getting the body feeling a little better after a week of training. All levels are welcome!

Please bring your own yoga mat. See you Saturday!

A. Box Squats
3 x 5

B. “Aftermath”
15 Minute AMRAP:
20/16 Calorie Row
20 Goblet Squats (53/36)
:20 L-Sit

_____________________________
Box Brief:
Weightlifting with Phil This Sunday

Just a reminder that Phil will be here this Sunday, October 18th, from 1:00–3:00 PM for weightlifting.

If you want some extra time working on your Olympic lifts, squats, or pulls, come hang out and get some coaching from Phil.

As always, it’s free for Apollo members and $20 for non-members.

See you guys Sunday!

---

Yoga This Saturday!

Just a reminder that Yoga with Leah is back this Saturday, October 17th at 2:30 PM.

Come spend an hour working on mobility, recovery, and getting the body feeling a little better after a week of training. All levels are welcome!

Please bring your own yoga mat. See you Saturday!

A. Tempo Bench Press
5 x 3

B. “Spot Me 5”
5 Rounds:
10 Push Press (115/85)
50 Double Unders

_____________________________________________________________________
Box Brief:
APOLLO GAMES IS THIS SATURDAY!!!!

Come out and support everyone competing! It’s going to be a ton of fun, with athletes and vendors coming from all around the valley.

Even if you’re not competing, come hang out, cheer everyone on, and be part of a great day at Apollo!

---

Schedule Update – Friday, October 9th
All morning classes will run on our normal schedule this Friday.

For the afternoon, we will have ONE class only at 3:30 PM. All later afternoon/evening classes are canceled so we can get the gym set up and ready for the Apollo Games on Saturday!

Morning: Normal schedule
Afternoon: 3:30 PM only
Volunteer Meeting: 6:00 PM

If you’re volunteering for the Apollo Games, we’ll have a volunteer meeting at 6:00 PM Friday to go over everything for Saturday.

Thanks for understanding, and we’ll see everyone this weekend for the Apollo Games!

---

Run Club is back this Wednesday, September 30th at 5:00 PM at Centennial Hills Park! Come out, get some miles in, and enjoy a good run with the crew. All fitness levels are welcome, and you don’t have to be an Apollo member to join us. Run Club is completely free, so bring a friend and we’ll see you Wednesday!