WOD

“Unusual”
5, 3 Minute AMRAPs:
20/16 Calorie Row
20 Pull-ups
Max Distance Lunge
Rest 3-minutes

Meme of the Week:

Strict Press
Build to a heavy set of 3
then
5 Reps @ 90% of you heaviest set of 3

“Grocery Cart”
For Time:
35 Push-ups
25 Kettlebell Swings (53/36)
25 Hand Release Push-ups
25 Kettlebell Swings
15 Strict Handstand Push-ups
25 Kettlebell Swings
5 Deficit Strict Handstand Push-ups (45s/25s)
25 Kettlebell Swings

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

Back Squats
Build to a heavy set of 3
then
5 Reps @ 90% of you heaviest set of 3

“Focused”
10 Minute AMRAP:
150 Meter Run
15 Box Jumps (24/20)
15 Toes to Bar

Box Brief:
Yoga this Sunday at 4pm

We’ve got yoga with Lari this Sunday at 4pm. It’s free for all members and happens every week, so feel free to swing by.

Bring a yoga mat if you have one. See you there!

“Mirror”
20 Minute AMRAP:
500/400 Meter Row
10 Single Arm Dumbbell Push Press (50/35) (arm 1)
10 V-ups
10 Single Arm Dumbbell Push Press (50/35) (arm 2)
50 Double Unders

Quote of the Week:
“Concentration is the ability to think about absolutely nothing when it is absolutely necessary.”
Ray Knight

Box Brief:
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

“Hot Outside”
For Time:
Buy In – 100 Double Unders

10 Rounds:
3 Power Snatches (115/85)
6 Burpee Pull-ups

Cash Out – 100 Double Unders

Recipe of the Week:
Have some fun with this week’s recipe!

5 Rounds Not for Time:
10 Close Grip Bench Press (:2 down)
10 Straddle Plate Front Raises (:2 down)
10 Meter Suitcase Carry (each side) (slow walk)

Meme of the Week:

“Cape Cod”
For Time:
200 Meter Run
80 Sit-ups
200 Meter Run
60 Hand Release Push-ups
200 Meter Run
40 Toes to Bar
200 Meter Run
60 Kettlebell Swings (53/36)
200 Meter Run
80 Step-ups (24/20)

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.

“EMOMumental”
20 Minute EMOM:
15/12 Calorie Row
5 Touch and Go Power Cleans

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.