WOD

“Rolling”
21 – 15 – 9
Front Squat (95/65)
Calorie Row
After each set, complete the following:
o 50 Double Unders
o 100 Meter Farmers Carry (53s/36s)

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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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Recipe of the week:
These crispy little salmon bites are so flakey and have the best flavor. They are super easy to put together and pop in the air fryer for a quick and yummy dinner!

“Don’t Touch”
Every 5 Minutes for 4 Rounds:
400 Meter Run
Chosen Gymnastic
o 10 Handstand Push-ups
o 10 Burpee Pull-ups
o 5 Ring Muscle-ups

____________________________________________________________________________
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.

Every 90 Seconds for 21 Minutes:
Hang Power Clean or Snatch + Power Clean or Snatch

_________________________________________________________
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.

“Copycat”
6 Rounds: teams of 2
16 Push Press (75/55)
16 Dumbbell Step Overs (35/25)
2 Rope Climbs
Even Rounds – 500/400 Meter Row
Odd Rounds – 400 Meter Relay Run

_________________________________________________________
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.

A. Bulgarian Split Squats
3 x 8 (each side)

B. “Light Work”
8 Minute Ladder: 1/2, 2/4, 3/6, 4/8, etc…
Strict Toes to Bar
Kettlebell Swings (53/36)

________________________________________________________________
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.

“Leehan”
7 Rounds:
6 Deadlifts (185/125)
6 Air Squats
6 Box Jumps (24/20)
-then-
1742 Meter Row

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Box Brief:
Weightlifting Class Returns This Sunday

We’re excited to bring back our weightlifting class this Sunday, led by longtime coach Phil. This session will follow an open gym format, allowing athletes to work through the day’s programming while receiving hands-on coaching and individualized feedback.

Phil will be available throughout the session to help you refine your Olympic lifting mechanics, build squat strength, and improve pulling power. Whether you’re just getting started or looking to take your lifts to the next level, this class is designed to meet you where you are and help you progress.

Class Details
Sundays (every other week)
1:00–3:00 PM
Free for CrossFit Apollo members
$20 drop-in for non-members

We look forward to seeing you there.

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Recipe of the week:
If you’re looking for a hearty, protein-packed breakfast that actually keeps you full for hours, these Macho Breakfast Burritos are it. Loaded with crispy bacon, turkey sausage, eggs, hash browns, and melty cheese, these burritos are one of my favorite grab-and-go breakfasts to keep stocked in the freezer.

“Kerrie”
10 Rounds:
100 Meter Sprint
5 Burpees
20 Sit-ups
15 Push-ups
100 Meter Sprint
Rest 2 Minutes
*Wear a weighted vest (20/14)*

Background: “Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.

Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.

She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate.

She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.”

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Box Brief:
Weightlifting Class Returns This Sunday

We’re excited to bring back our weightlifting class this Sunday, led by longtime coach Phil. This session will follow an open gym format, allowing athletes to work through the day’s programming while receiving hands-on coaching and individualized feedback.

Phil will be available throughout the session to help you refine your Olympic lifting mechanics, build squat strength, and improve pulling power. Whether you’re just getting started or looking to take your lifts to the next level, this class is designed to meet you where you are and help you progress.

Class Details
Sundays (every other week)
1:00–3:00 PM
Free for CrossFit Apollo members
$20 drop-in for non-members

We look forward to seeing you there.

“DG”
10 Minute AMRAP:
8 Toes to Bar
8 Dumbbell Thrusters (35s/25s)
12 Dumbbell Walking Lunges (35s/25s)

Background: Air Force Maj. Walter D. Gray died August 8, 2012 serving during Operation Enduring Freedom. Gray, 38, of Conyers, GA; assigned to 13th Air Support Operations Squadron, Fort Carson, CO; died Aug. 8 in Sarkowi, Afghanistan, of wounds caused by a suicide bomb attack. Army Maj. Thomas E. Kennedy and Army Sgt. Maj. Kevin J. Griffin also died during the attack. Gray was an air liaison officer and flight commander; he was working with Maj. Kennedy and Sgt. Maj. Griffin who were part of the 4th Brigade Combat Team, 4th Infantry Division based at Fort Carson.

Gray is survived by his wife, Heather; daughters, Nyah and Ava; and son, Garrett.

This Hero WOD was originally posted by CrossFit’s Mainsite on Dec. 26, 2013.

____________________________________________________________________
Weightlifting Class Returns This Sunday

We’re excited to bring back our weightlifting class this Sunday, led by longtime coach Phil. This session will follow an open gym format, allowing athletes to work through the day’s programming while receiving hands-on coaching and individualized feedback.

Phil will be available throughout the session to help you refine your Olympic lifting mechanics, build squat strength, and improve pulling power. Whether you’re just getting started or looking to take your lifts to the next level, this class is designed to meet you where you are and help you progress.

Class Details
Sundays (every other week)
1:00–3:00 PM
Free for CrossFit Apollo members
$20 drop-in for non-members

We look forward to seeing you there.