WOD

“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]

“Blacksmith”
3 Rounds:
400 Meter Run
15 Deadlifts (225/155) (185/125) (135/95)
200 Meter Run
3 Rope Climbs (Attempts) (Up/Downs)
100 Meter Farmers Carry (53’s/36’s)

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]

A. Back Squat
5 x 6 @ 80% / RPE 8-9

B. “ABata”
8 Rounds:
:20 Hollow Rocks
:10 Russian Twist

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]

“Payoff”
For Time:
1000 Meter Row
100 Sit-ups
50 Push Press (95/65)
50 Toes to Bar
25 Strict Handstand Push-ups
20/15 Calorie Bike
___________________________________________________________________

Box Brief:
Ready to move better, squat deeper, and build healthier hips?

Join us for a hands-on hip workshop led by Dr. Chandler Fox.

Saturday, May 2nd
10:30–11:30 AM
CrossFit Apollo

We’ll cover:

• Improving squat mobility and power
• Reducing hip pain and stiffness
• Identifying restrictions that may be limiting performance
• Practical drills you can use right away

Whether your hips feel tight, your lifts are bothering you, or you just want to move better and train hard for the long run, this workshop is for you.

Spots are limited. Message us or sign up today.

_____

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:
Cream Cheese Chicken Chili from non other than our resident Stay Fit Mom, Krista! Shocker, right?!

A. Deadlift
5 x 8 @ 75% / RPE 8

B. Core Finisher
3 Rounds:
10/side Banded Truck Rotations
:30 Weighted Plank
____________________________________________________________________

Box Brief:
Ready to move better, squat deeper, and build healthier hips?

Join us for a hands-on hip workshop led by Dr. Chandler Fox.

Saturday, May 2nd
10:30–11:30 AM
CrossFit Apollo

We’ll cover:

• Improving squat mobility and power
• Reducing hip pain and stiffness
• Identifying restrictions that may be limiting performance
• Practical drills you can use right away

Whether your hips feel tight, your lifts are bothering you, or you just want to move better and train hard for the long run, this workshop is for you.

Spots are limited. Message us or sign up today.

_____

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 6 @ RPE 8

B. “Going to the Lake”
For Time:
30 Alternating Dumbbell Snatches (50/35) (35/25) (25/15)
50/40 Calorie Row
30 Alternating Dumbbell Snatches
__________________________________________________________________________

Box Brief:
Ready to move better, squat deeper, and build healthier hips?

Join us for a hands-on hip workshop led by Dr. Chandler Fox.

Saturday, May 2nd
10:30–11:30 AM
CrossFit Apollo

We’ll cover:

• Improving squat mobility and power
• Reducing hip pain and stiffness
• Identifying restrictions that may be limiting performance
• Practical drills you can use right away

Whether your hips feel tight, your lifts are bothering you, or you just want to move better and train hard for the long run, this workshop is for you.

Spots are limited. Message us or sign up today.

_____

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.

“Name Game”
20 Minute AMRAP:
200 Meter Run
12 Push-ups
16 Goblet Squats (53/36)
40 Double Unders

Box Brief:
Ready to move better, squat deeper, and build healthier hips?

Join us for a hands-on hip workshop led by Dr. Chandler Fox.

Saturday, May 2nd
10:30–11:30 AM
CrossFit Apollo

We’ll cover:

• Improving squat mobility and power
• Reducing hip pain and stiffness
• Identifying restrictions that may be limiting performance
• Practical drills you can use right away

Whether your hips feel tight, your lifts are bothering you, or you just want to move better and train hard for the long run, this workshop is for you.

Spots are limited. Message us or sign up today.

_____

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.