WOD

Every 3:00 x 5 Sets
3 Power Cleans + 1 Rope Climb Practice

“Gas Guzzler”
For Time:
30 – 20 – 10 – Burpee Box Jumps (24/20)
10 – 20 – 30 – Power Cleans (95/65)

Recipe of the Week:
We can’t wait to try this one!

Negative Bench Press
7 x 1

“The Off-Ramp”
20 – 16 – 12 – 8 – 4
Dumbbell Step-ups (50/35)
Single Dumbbell Shoulder to Overhead (50/35)

Meme of the Week:

“Carpull”
7 Rounds:
7 Deadlifts (225/155)
14 Pull-ups
21 Sit-ups

Box Brief:
Bring a Friend Day is Tomorrow!

Tomorrow is Bring a Friend Day at CrossFit Apollo.
Bring someone along to join you for a fun, beginner-friendly workout — completely free for them.

No experience needed, just come ready to move and have a good time. This is the perfect chance to introduce your friends to CrossFit Apollo.

When: Tomorrow, Thursday
What: Beginner-friendly workout
Cost: Free for your guest

Don’t miss it — let’s fill the gym with energy and new faces.

“Cruise Control”
21 Minute EMOM:
Minute 1 – 200 Meter Run
Minute 2 – 5 Push Press (heavy)
Minute 3 – Max Ring Dips

Box Brief:
Welcome to the 14th Annual 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.
This year is extra special as we celebrate new ownership and a new location! Wes, who has been a cornerstone of the Apollo community and a coach with us for over ten years, is now the proud new owner. To honor this exciting chapter in Apollo’s story, we’re hosting the Games at our brand-new space. We couldn’t think of a better way to break it in than with our favorite community event of the year!

We are AGAIN offering 3 divisions: RX, Scaled, & Beginner. We’re excited to bring more opportunities for those who would like to experience a competition.

The Beginner division is designed for athletes who are fairly new to CrossFit and have never competed before.
If your team is on the bubble regarding RX or Scaled, we encourage you to challenge yourself in the RX division.
Come and have a great experience competing in an exciting and supportive environment!
Registration is now live! We have a limited number of teams we can accommodate, and once those spots are full, registration will close.
To guarantee your shirt, you must register by December 20th. Anyone registering after that date will receive a default shirt size (Men’s L for male athletes, Women’s M for female athletes).
Important notes:

• Bring plenty of water and snacks.
• No refunds will be issued this year.
• Partner substitutions must be made at least 3 days before the event. (T-shirt sizes cannot be changed.)
• Teams can switch divisions up to 10 days before the event.

Contact [email protected] with any questions or concerns.

Negative Front Squats
7 x 1

“Willie Nelson”
9 Minute AMRAP:
Front Squats (135/95)
25 Double unders when you drop the bar

Quote of the Week:
“You don’t have to become something you’re not to be better than you were.”
Sidney Poitier

Box Brief:
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.

Free for all CrossFit Apollo members.

“Right in the Middle”
15 Minute AMRAP:
5 Power Cleans (135/95) (115/85) (95/65)
15 Sit-ups
@5:00
4 Power Cleans (165/115) (135/95) (115/85)
12 V-ups
@10:00
3 Power Cleans (195/135) (165/115) (135/95)
9 Toes to Bar

Recipe of the Week:
Here is a great recipe for morning meal prep!

“Doctor Tabata”
8 Rounds each:
20 seconds work, 10 seconds rest
Bike for Calories
10 Meter Sandbag Carry (heavy)
L-Sit Hold
Hang Dumbbell Snatch (50/35)
Shuttle Runs

Meme of the Week:

Negative Back Squat
7 x 1

“Long Lunge Home”
10 Minute AMRAP:
Lunge for Meters
Every minute starting at 0:00 perform 7 burpees

Box Brief:
This Sunday at 4:00 PM, join our instructor Lari for a restorative yoga session designed to help you recover, recharge, and improve mobility.

Bring your mat, bring some water, and get ready to move and stretch with purpose.

Free for all members. Don’t miss this chance to balance out your training and start the week feeling your best.