WOD

Back Rack Reverse Lunges
4 x 10 (5 per side)

“Lab Rat”
10 Minute AMRAP:
4 Bar Muscle-ups
10 Push-ups
15 Air Squats

Recipe of the Week:
Here is a high protein meal prep for you!

“The Compound Effect”
5 Rounds:
300/250 Meter Row
50 Meter Farmers Carry (70s/53s)
30 Sit-ups
20 Box Jumps (24/20)

Meme of the Week:

“Vegas Strong”
For Time: teams of 2
Buy In – 91 Power snatch (75/55)
10 Rounds:
200 Meter team run
1 Rope climb
17 Thrusters (75/55)
Cash Out – 58 Synchronized burpees

Route 91 Tribute Workout
On October 1, 2017, a terrorist opened fire from the Mandalay Bay on civilians attending the Route 91 Festival here in Las Vegas. This workout is in honor of the concertgoers, the first responders, the everyday heroes who saved countless lives, and the way our entire city came together in strength and support that night.

Filly Press
6 x 4 (each side)

“Accidents Happen”
12 Minute AMRAP:
10 Push Press (115/85)
10 V-Ups
40 Double Unders

Route 91 Tribute Workout:
Tomorrow marks 8 years since the Route 91 music festival tragedy. We will honor the lives lost, the survivors, and the incredible first responders and heroes who stepped in to save so many.

Join us as we come together for a special tribute workout to remember, reflect, and show support. Everyone is welcome — we hope to see you there.

“Atomic Engine”
4, 4 Minute AMRAP:
4 Hang Power Cleans (155/105)
8 Toes to Bar
12/10 Calorie Row
2-Minute Rest

Quote of the Week:
“I have accepted fear as part of life — specifically the fear of change … I have gone ahead despite the pounding in the heart that says: turn back …”
Erica Jong

Box Brief:
Weightlifting Class Returns This Sunday
Coach Phil is back to lead our weightlifting class. The session will run in an open gym format with programming provided and coaching available throughout. Phil will help you sharpen your Olympic lifts, strengthen your squat, and build pulling power.

This class is designed for all levels—whether you’re learning the basics or pushing toward advanced goals.

Details:
$20 drop-in for non-members
Sundays, every other week
8:30–10:30 AM
Free for CrossFit Apollo members

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.