WOD

2 Negative Bench Press + Bench Press

“Late Night Grind”
15 Minute AMRAP:
15 Pull-ups
15 Push-ups
15 V-Ups
50 Double Unders

Box Brief:
Apollo Games!
Join us for a co-ed team competition with one male and one female athlete, January 10th at CrossFit Apollo. Our theme this year is Passing the Torch.

Sunday Yoga at Apollo
Take time to slow down, reset, and stretch it out. This Sunday at 4:00 PM, join Lari for a guided yoga session designed to improve recovery, mobility, and peace of mind.

Bring a yoga mat, a bottle of water, and an open mind.

2 Negative Front Squats + Front Squat

“Lightning Strike”
For Time: 12-Minute Time Cap
45/35 Calorie Row
30 Burpees to Target
15 Deadlifts (275/185)

Box Brief:
Apollo Games!
Join us for a co-ed team competition with one male and one female athlete, January 10th at CrossFit Apollo. Our theme this year is Passing the Torch.

Sunday Yoga at Apollo
Take time to slow down, reset, and stretch it out. This Sunday at 4:00 PM, join Lari for a guided yoga session designed to improve recovery, mobility, and peace of mind.

Bring a yoga mat, a bottle of water, and an open mind.

“Hallo-Wod”
6 Minute AMRAP: teams of 2
10 Snatches (115/85)
31 Sit-ups

3-Minute Rest

6 Minute AMRAP: teams of 2
10 Shoulder to Overhead (155/105)
31 Weighted Sit-ups (20/14)

3-Minute Rest

6 Minute AMRAP: teams of 2
10 Cleans (185/125)
31 V-Ups

Recipe of the week:
Pumpkin Chocolate Sheet Cake
Each serving packs in over 10g of protein while keeping fats low, so you can enjoy dessert and still stay on track with your goals!

“Rebuilt”
6 Rounds:
250/200 Meter Row
200 Meter Run
20 Box Jumps (24/20)

“What’s My Name Again”
For Time: teams of 2
Buy-In: 40 Synchronized Sit-ups
-then-
4 Rounds:
10 Bar Muscle-ups
29 Kettlebell Swings (53/36)
19 Handstand Push-up
85 Foot Handstand Walk
Cash-Out: 40 Synchronized Burpees
30-Minute Time Cap

Workout Brief:
Today we celebrate the twins turning 40! If you hate today’s workout, blame them! 😬

2 Negative Back Squats + Back Squat
Build to a heavy

“Mission Complete”
8 Minute AMRAP:
10 Step-ups (50/35) (20)
30 Double Unders

“Welcome Home”
3 Rounds:
750 Meter Row
20 Toes to Bar
20 Push Press (115/85)

Quote of the week:
“A new home means new adventures, new memories, and a fresh start. Enjoy every moment!”
-Unknown

“Carse”
21 – 18 – 15 – 12 – 9 – 6 – 3
Squat Cleans (95/65) (75/55) (45/35)
Double Unders
Deadlift (185/135) (135/95) (95/65)
Box Jumps (24/20)
*Start each round with 200 Meter Run*

This is the last workout at old Apollo! Fittingly, it’s also the first workout
we ever did here. What a special way to close such an incredible chapter
in our history. Over the years, countless people and memories have filled
this space, and it will forever hold an incredibly special place in my heart.
We’re expecting a big turnout today, as we’ve invited all past members to
come celebrate and pay tribute to the place where it all began.
-Wes

Box Brief:
The time has finally come — we’re moving! Starting Monday, October 27th, all classes will be held at our new location: 6070 W Craig Rd. Don’t worry, all class times and our structure will stay exactly the same.

If you would like to get a sneak peek of the new space and help us with a little manual labor, we will be moving Saturday, October 25th starting at 8:30am and going until we are done. We will have a big Uhaul, but if you have a truck and want to lend a hand, we would love the help and the company.

Thank you all so much for your continued support through this exciting transition. If you have any questions or concerns, please don’t hesitate to reach out.