Clean and Jerk
Heavy Single
“Grace”
For Time:
30 Clean and Jerks (135/95)
Quote of the Week:
“You’ve got to get up every morning with determination if you’re going to bed with satisfaction.”
George Lorimer
Box Brief:
Tac Class is Saturday at 10:30am. All experience levels are welcome.
“Deviled Legs”
5 Rounds:
10 Single Dumbbell Lunges (50/35) (35/25) (25/15)
25 Wall Balls (20/14) (16/12) (14/10)
10 Single Dumbbell Lunges
10 Single Arm Devil Presses (50/35)
Recipe of the Week:
Bring a Friend Day!
“Rowboat”
21 Minute AMRAP: teams of 3
Partner A – 250/200 Meter Row
Partner B – Box Jumps (24/20)
Partner C – Forearm Plank
Meme of the Week:
Every 90 Seconds for 7 Rounds:
2 Cleans
-then-
Every 90 Seconds for 7 Rounds:
1 Clean
Box Brief:
Hey, Apollo athletes! We’ve got some exciting news for you this week! This Thursday, we’re hosting Bring a Friend Day at CrossFit Apollo, and YOU are invited to share the fun and fitness with a friend!
Here’s how it works:
When? This Thursday! All classes are open to you and your friend.
What? Bring a friend to join you in one of our high-energy CrossFit classes—whether they’re a seasoned athlete or a complete beginner, there’s a spot for them!
Why? It’s the perfect chance to show off what you love about CrossFit Apollo, introduce a friend to our community, and work out together!
“Gymmy John”
20 Minute AMRAP:
400 Meter Run
10 Push Jerk (115/85)
4 Toes to Bar
4 Chest to Bar
2 Bar Muscle-ups
Box Brief:
This Thursday is Bring a Friend Day!
Box Squats
5 x 5
“Annie”
50 – 40 -30 – 20 – 10
Double Unders
Sit-ups
Quote of the Week:
“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.”
Plato
Box Brief:
Bring A Friend Day is on Thursday!
Single Arm Dumbbell Bench Press
3 x 10 (each side)
“Labyrinth”
For Time:
75 Handstand Push-ups
400 Double Unders
Recipe of the Week:
This recipe is always a hit! Give it a try next week!
Hang Power Snatch: teams of 2
In 15 Minutes, Build to Heavy@20:00 Minutes
“Graceabel”
For Time: teams of 2
60 Snatches (135/95)
60 Clean & Jerks (135/95)
Box Brief:
Christmas is right around the corner! Join us on December 7th for our Holiday Party as we bring in the cheer.
Holiday Sale goes all week on supplements and t-shirts off the rack!
Free injury screens with Pillar Kinetic on December 4th.
