WOD

“Adventure Awaits”
For Time: teams of 2
2000 Meters
150 Sit-ups
100 Russian Kettlebell Swings (70/53)
100 Bench Press (115/75)

Athletes may partition the work however they choose. One partner works while the other rests.

__________________________________________________________________________
Box Brief:
Pelvic Floor Workshop

Join us on Saturday, November 7th at 10:30 AM for a Pelvic Floor Workshop led by Dr. Chandler Fox from Exodus Physical Therapy.

Your pelvic floor plays an important role in core stability, breathing, and overall movement. Whether you’re experiencing discomfort, struggling with core engagement, or simply want to better understand how your body functions during exercise, this workshop is for you.

---

Yoga This Saturday – New Class Time!

Just a reminder that Yoga with Leah is happening this Saturday, November 7th, at our new class time of 7:15 AM!

Come get some stretching and mobility work in before starting your weekend. Whether you’re looking to loosen up after a week of workouts or just want some time to slow down and recover, everyone is welcome!

Class Details:

Saturday, November 7th

NEW TIME: 7:15 AM

Free for CrossFit Apollo members

$20 drop-in for non-members

Bring your own yoga mat!

Hope to see you there!

“Trade Deadline”
4 Rounds:
40/32 Calorie Row
15 Handstand Push-ups
15 Burpees
Rest 3 Minutes

________________________________________________________________
Box Brief:
Pelvic Floor Workshop

Join us on Saturday, November 7th at 10:30 AM for a Pelvic Floor Workshop led by Dr. Chandler Fox from Exodus Physical Therapy.

Your pelvic floor plays an important role in core stability, breathing, and overall movement. Whether you’re experiencing discomfort, struggling with core engagement, or simply want to better understand how your body functions during exercise, this workshop is for you.

---

Yoga This Saturday – New Class Time!

Just a reminder that Yoga with Leah is happening this Saturday, November 7th, at our new class time of 7:15 AM!

Come get some stretching and mobility work in before starting your weekend. Whether you’re looking to loosen up after a week of workouts or just want some time to slow down and recover, everyone is welcome!

Class Details:

Saturday, November 7th

NEW TIME: 7:15 AM

Free for CrossFit Apollo members

$20 drop-in for non-members

Bring your own yoga mat!

Hope to see you there!

A. 10 Minute Clock
Build to a heavy set of 3 Squat Cleans

B. “Squatty Potty”
12 Minute Clock:
15 Pull-ups
3 Squat Cleans (245/165)

____________________________________________________________________________
Box Brief:
Pelvic Floor Workshop

Join us on Saturday, November 7th at 10:30 AM for a Pelvic Floor Workshop led by Dr. Chandler Fox from Exodus Physical Therapy.

Your pelvic floor plays an important role in core stability, breathing, and overall movement. Whether you’re experiencing discomfort, struggling with core engagement, or simply want to better understand how your body functions during exercise, this workshop is for you.

---

Yoga This Saturday – New Class Time!

Just a reminder that Yoga with Leah is happening this Saturday, November 7th, at our new class time of 7:15 AM!

Come get some stretching and mobility work in before starting your weekend. Whether you’re looking to loosen up after a week of workouts or just want some time to slow down and recover, everyone is welcome!

Class Details:

Saturday, November 7th

NEW TIME: 7:15 AM

Free for CrossFit Apollo members

$20 drop-in for non-members

Bring your own yoga mat!

Hope to see you there!

“MG”
10 Minute Clock:
1 Mile Run
Max Rope Climbs
-3-Minute Rest-

6 Minute Clock:
800 Meter Run
Max Box Jumps (24/20)
-3-Minute Rest-

4 Minute Clock:
400 Meter Run
Max Ring Dips

______________________________________________________________________
Box Brief:
Pelvic Floor Workshop

Join us on Saturday, November 7th at 10:30 AM for a Pelvic Floor Workshop led by Dr. Chandler Fox from Exodus Physical Therapy.

Your pelvic floor plays an important role in core stability, breathing, and overall movement. Whether you’re experiencing discomfort, struggling with core engagement, or simply want to better understand how your body functions during exercise, this workshop is for you.

---

Yoga This Saturday – New Class Time!

Just a reminder that Yoga with Leah is happening this Saturday, November 7th, at our new class time of 7:15 AM!

Come get some stretching and mobility work in before starting your weekend. Whether you’re looking to loosen up after a week of workouts or just want some time to slow down and recover, everyone is welcome!

Class Details:

Saturday, November 7th

NEW TIME: 7:15 AM

Free for CrossFit Apollo members

$20 drop-in for non-members

Bring your own yoga mat!

Hope to see you there!

A. Chaos Strict Press
5 x 5

B. “Walk the Ladder”
5 Minute Ladder: 1, 2, 3, 4, etc…
Wall Walks
Bar Muscle-ups

__________________________________________________________________________
Box Brief:
Weightlifting with Phil This Sunday

Just a reminder that Phil will be here this Sunday, November 1st, 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 still this Saturday, October 31st at 7:15 AM.

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!

“Rose”
18 Minute AMRAP:
Max Kettlebell Swings (53/36) + Bar Hang (Plate Hold)
200 Meter Run
Max Weighted Lunges (50/35) + Wall Sit
200 Meter Run
Max Atomic Sit-ups + Handstand Hold

________________________________________________________________________
Box Brief:
Weightlifting with Phil This Sunday

Just a reminder that Phil will be here this Sunday, November 1st, 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 still this Saturday, October 31st at 7:15 AM.

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!

“Pool Day”
2 Rounds:
500/400 Meter Row
100 Meter Farmers Carry (72s/53s)
Rest 90 Seconds
500/400 Meter Row
100 Meter Kettlebell Front Rack Carry (35s/26s)
Rest 90 Seconds

___________________________________________________________________________________
Box Brief:
Weightlifting with Phil This Sunday

Just a reminder that Phil will be here this Sunday, November 1st, 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 still this Saturday, October 31st at 7:15 AM.

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 Back Squat
5 x 2

B. “Annie to Bar”
For Time: 15 Minute Time Cap
50 – 40 – 30 – 20 – 10
Double Unders
25 – 20 – 15 – 10 – 5
Toes to Bar

______________________________________________________________________________
Box Brief:
Weightlifting with Phil This Sunday

Just a reminder that Phil will be here this Sunday, November 1st, 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 still this Saturday, October 31st at 7:15 AM.

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!