WOD

“Power Output”
6 Rounds:
10/8 Calorie Row
5 Burpees Over the Bar
1 Squat Snatch (heavy)
2-Minute Rest

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Fourth of July Schedule

This Saturday, July 4th, we’ll be running our normal Saturday class schedule with classes at 8:30 AM and 9:30 AM.

We’ll be taking on the hero workout Holleyman to honor U.S. Army Staff Sergeant Aaron Holleyman, who was killed in action while serving in Iraq in 2004.

Come start your holiday with a great workout and an opportunity to remember and honor those who made the ultimate sacrifice.

We’ll see you there!

“Reaver”
For Time:
120 Double Unders
50 Wall Balls (20/14) (16/12) (12/10)
25 Deadlifts (245/165) (205/145) (155/105)
120 Double Unders
40 Wall Balls
20 Deadlifts
120 Double Unders
30 Wall Balls 
15 Deadlifts

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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:

• Sundays, every other week
• 1:00–3:00 PM
• Free for CrossFit Apollo members
• $20 drop-in for non-members

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Join us this Saturday, June 27th at 11:00 AM for a special Handstand Clinic with Coach Courtney.

Whether you’re working toward your first handstand, looking to improve your balance, or wanting to build confidence upside down, this clinic will cover the fundamentals and give you drills and progressions you can continue practicing on your own.

All skill levels are welcome. Come spend an hour focusing on one of CrossFit’s most challenging and rewarding skills.

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Recipe of the week:
This Thai peanut chicken curry is the perfect balance of creamy, savory, sweet, and tangy flavors. The coconut milk and peanut butter create a rich, velvety sauce, while the red curry paste and fish sauce add bold Thai-inspired flavor. It’s a simple dump-and-go slow cooker meal that requires very little prep but tastes like something you’d order at your favorite Thai restaurant. Even better, it’s packed with vegetables and protein, making it a satisfying meal for busy weeknights or meal prep.

“Peanut”
4 Rounds: teams of 2
200 Meter Farmers Carry (53s/36s)
4 Rope Climbs
20 Toes to Bar
6 Wall Walks

_______________________________________________________________________
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:

• Sundays, every other week
• 1:00–3:00 PM
• Free for CrossFit Apollo members
• $20 drop-in for non-members

__________________________________________________________________

Join us this Saturday, June 27th at 11:00 AM for a special Handstand Clinic with Coach Courtney.

Whether you’re working toward your first handstand, looking to improve your balance, or wanting to build confidence upside down, this clinic will cover the fundamentals and give you drills and progressions you can continue practicing on your own.

All skill levels are welcome. Come spend an hour focusing on one of CrossFit’s most challenging and rewarding skills.

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Throwback Thursday:

A. Split Jerk
Build to a heavy single

B. “Real Deals”
10 Minute AMRAP:
20 Step-ups (24/20)
5 Strict Pull-ups

__________________________________________________________________________________
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:

• Sundays, every other week
• 1:00–3:00 PM
• Free for CrossFit Apollo members
• $20 drop-in for non-members

______________________________________________________________

Join us this Saturday, June 27th at 11:00 AM for a special Handstand Clinic with Coach Courtney.

Whether you’re working toward your first handstand, looking to improve your balance, or wanting to build confidence upside down, this clinic will cover the fundamentals and give you drills and progressions you can continue practicing on your own.

All skill levels are welcome. Come spend an hour focusing on one of CrossFit’s most challenging and rewarding skills.

“Cardi-B”
5,4 Minute AMRAPs:
30/20 Calorie Row
20/15 Calorie Bike
Max 10 Meter Shuttle Runs
4-Minute Rest

_________________________________________________________________
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:

• Sundays, every other week
• 1:00–3:00 PM
• Free for CrossFit Apollo members
• $20 drop-in for non-members

_____________________________________________________________

Join us this Saturday, June 27th at 11:00 AM for a special Handstand Clinic with Coach Courtney.

Whether you’re working toward your first handstand, looking to improve your balance, or wanting to build confidence upside down, this clinic will cover the fundamentals and give you drills and progressions you can continue practicing on your own.

All skill levels are welcome. Come spend an hour focusing on one of CrossFit’s most challenging and rewarding skills.

“Jack”
20 Minute AMRAP:
10 Push Press (115/80) (95/65) (75/55)
10 Kettlebell Swings (53/36)
10 Box Jumps (24/20)

_________________________________________________________________
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:

• Sundays, every other week
• 1:00–3:00 PM
• Free for CrossFit Apollo members
• $20 drop-in for non-members

___________________________________________________________

Join us this Saturday, June 27th at 11:00 AM for a special Handstand Clinic with Coach Courtney.

Whether you’re working toward your first handstand, looking to improve your balance, or wanting to build confidence upside down, this clinic will cover the fundamentals and give you drills and progressions you can continue practicing on your own.

All skill levels are welcome. Come spend an hour focusing on one of CrossFit’s most challenging and rewarding skills.

A. 3 Position Power Clean
(High Hang, Hang, Floor)

B. “Ab Lab”
5 Rounds:
30 Sit-ups
10 Power Cleans (135/95)

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Box Brief:
Healthy Shoulders Workshop

Join us on Saturday, June 20th from 10:30–11:30 AM for a Healthy Shoulders Workshop led by Dr. Chandler Fox from Exodus Physical Therapy.

Whether you’re dealing with shoulder pain, stiffness, or simply want to improve your overhead position, this hands on workshop will help you move and perform better.

What you’ll learn:
• Improve overhead mobility and stability
• Reduce shoulder pain and stiffness
• Identify movement restrictions that may be limiting performance
• Learn practical drills and strategies you can use right away

If you want to press, snatch, jerk, or simply move through daily life with healthier shoulders, this workshop is for you.

Spots are limited. Sign up at the gym or reach out for more information.

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Just a reminder that TAC Class is this Saturday at 12 PM.

For those who haven’t been before, it’s our chance to do some things that don’t normally fit into a regular class. We’ll still get a good workout in, but we’ll also mix in odd objects, coordination drills, balance work, and some random challenges. That could mean carrying sandbags, balancing on a 2×4, playing Operation, building a Jenga tower, or figuring out how to put a tourniquet on a foam roller while you’re breathing hard.

The class is meant to be fun and give you a chance to try things that are a little different from our normal routine. Everything can be scaled, so don’t worry about your fitness level or experience.

Come hang out, get a workout in, and try something new.

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Recipe of the week:
If your mornings feel rushed (especially with kids, school drop-offs, or early workouts), these Cheesy Sausage Biscuits are about to become your new go-to.

“Square”
20 Minute AMRAP: teams of 4
10/8 Calorie Row
10 Kettlebell Swings (53/36)
5 Push-ups
30 Meter Lunge
*Waterfall Style*

________________________________________________________________________
Box Brief:
Healthy Shoulders Workshop

Join us on Saturday, June 20th from 10:30–11:30 AM for a Healthy Shoulders Workshop led by Dr. Chandler Fox from Exodus Physical Therapy.

Whether you’re dealing with shoulder pain, stiffness, or simply want to improve your overhead position, this hands on workshop will help you move and perform better.

What you’ll learn:
• Improve overhead mobility and stability
• Reduce shoulder pain and stiffness
• Identify movement restrictions that may be limiting performance
• Learn practical drills and strategies you can use right away

If you want to press, snatch, jerk, or simply move through daily life with healthier shoulders, this workshop is for you.

Spots are limited. Sign up at the gym or reach out for more information.

____________________________________________________________

Just a reminder that TAC Class is this Saturday at 12 PM.

For those who haven’t been before, it’s our chance to do some things that don’t normally fit into a regular class. We’ll still get a good workout in, but we’ll also mix in odd objects, coordination drills, balance work, and some random challenges. That could mean carrying sandbags, balancing on a 2×4, playing Operation, building a Jenga tower, or figuring out how to put a tourniquet on a foam roller while you’re breathing hard.

The class is meant to be fun and give you a chance to try things that are a little different from our normal routine. Everything can be scaled, so don’t worry about your fitness level or experience.

Come hang out, get a workout in, and try something new.