WOD

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

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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.

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

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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

___________________________________________________________

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.

A. Front Squats
Build to a heavy single

B. Core Finisher
4 Rounds:
Rest as needed between sets
30 Second Chinese Plank face down
30 Second Chinese Plank face up

____________________________________________________________________
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.

“Armed Robbery”
Every 5 Minutes for 5 Rounds:
400 Meter Run (300) (200)
10 Bar Facing Burpees (8) (6)
10 Shoulder to Overhead (155/105)

______________________________________________________________________
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.

“Crush”
4 Rounds:
10 Power Snatch (115/80) (95/65) (75/55)
30 Wall Balls (20/14) (14/10) (10/8)
7 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.

____

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.

“Push Down”
For Time:
100 Meter Lunge 
50 Alternating Hang Dumbbell Snatches (50/35) (35/25) (25/15)
30 Burpees

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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:
Fuel your next WOD with these Real Strawberry Nutella Protein Pancake Bowls—high-protein, naturally sweet, and built to keep you going strong. Packed with real ingredients and a solid macro profile, this is the kind of breakfast that hits both performance and cravings. Because eating clean doesn’t mean skipping the good stuff.