WOD

10 Minute EMOM:
Snatch High Pull + Snatch

“Hold On”
8 Minute AMRAP:
20 Dumbbell Snatches (50/35)
60 Double Unders

Box Brief:
Yoga this Sunday at 4pm

If your body’s feeling tight, your mind’s been racing, or you just need an hour to slow down — come move with us.

We’ll be holding our usual Sunday yoga session at 4pm. It’s low-key, all levels, and a good way to reset before the week starts again.

No need to be flexible or experienced — just show up as you are. Bring a mat if you have one (we’ve got extras too).

Hope to see you there.

“Pyramid Scheme”
For Time:
50/40 Calorie Row
50 Sit-ups
50 Goblet Squats (53/36)
25 Pull-ups
50 Ring Dips
25 Pull-ups
50 Goblet Squats
50 Sit-ups
50/40 Calorie Row

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!

Filly Press
5 x 5 (each side)

“ESPYS”
15 Minute AMRAP:
7 Hang Power Cleans (165/115)
14 Burpees
21 Box Jumps Overs (24/20)

Quote of the Week:
“Just when you think it can’t get any worse, it can. And just when you think it can’t get any better, it can.”
Nicholas Sparks

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

“Jordan”
23 Minute AMRAP:
500/400 Meter Row
40 Double Unders
30 Dumbbell Snatches (50/35)
20 Dumbbell Step-ups (50/35)
10 Strict Handstand Push-ups

Recipe of the Week:
Here is a very macro friendly recipe!

“Sandcastles”
5 Minute AMRAP at each station: teams of 4
Calorie Bike
Rope Climbs
100 Meter Sprint
Sled Push (90/45)

Meme of the Week:

Every 2:00 for 5 Sets:
Power Clean + Hang Power Clean + Push Jerk

“Power Ranger”
For Time:
5 Burpee Box Jump Overs (24/20)
1 Clean & Jerk (205/145)
5 Burpee Box Jump Overs
2 Clean & Jerk
5 Burpee Box Jump Overs
3 Clean & Jerk
5 Burpee Box Jump Overs
4 Clean & Jerk
5 Burpee Box Jump Overs
5 Clean & Jerk

Box Brief:
Yoga this Sunday at 4pm

If your body’s feeling tight, your mind’s been racing, or you just need an hour to slow down — come move with us.

We’ll be holding our usual Sunday yoga session at 4pm. It’s low-key, all levels, and a good way to reset before the week starts again.

No need to be flexible or experienced — just show up as you are. Bring a mat if you have one (we’ve got extras too).

Hope to see you there.

Back Squats
5 x 5

“ABnihilation”
10 Minute AMRAP:
30 Sit-ups
20 Lunges (53/36)
10 Toes to Bar

Box Brief:
Yoga this Sunday at 4pm

If your body’s feeling tight, your mind’s been racing, or you just need an hour to slow down — come move with us.

We’ll be holding our usual Sunday yoga session at 4pm. It’s low-key, all levels, and a good way to reset before the week starts again.

No need to be flexible or experienced — just show up as you are. Bring a mat if you have one (we’ve got extras too).

Hope to see you there.

“Snowball”
12 – 11 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Deficit Push-ups (45s/25s)
Ring Rows
Wall Balls (20/14)
10 Meter Shuttle Runs

Quote of the Week:
“Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it.”
Ralph Waldo Emerson

Box Brief:
Yoga this Sunday at 4pm

If your body’s feeling tight, your mind’s been racing, or you just need an hour to slow down — come move with us.

We’ll be holding our usual Sunday yoga session at 4pm. It’s low-key, all levels, and a good way to reset before the week starts again.

No need to be flexible or experienced — just show up as you are. Bring a mat if you have one (we’ve got extras too).

Hope to see you there.