WOD

“Flush”
5 Rounds:
50 Meter Kettlebell Front Rack Carry (53s/36s)
400/320 Meter Row

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Box Brief:
 Bring a Friend Day — Thursday, June 11th!
Have someone who’s been curious about what you do at Apollo? This is the perfect day to bring them in! All classes are free for guests, and the workout will be beginner-friendly but still a great sweat for everyone.

When: Thursday, June 11th

Who: You + any friend who wants to give CrossFit a try
Cost: Free for all guests
What to Expect: A fun, coach-led class focused on movement, teamwork, and good vibes

Tag your workout buddy and let’s pack the gym with new faces!

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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.

“Chief”
5, 3 Minute AMRAPs:
3 Power Cleans (135/95) (115/85) (95/65)
6 Push-ups
9 Squats
-Rest 1 Minute Between Rounds-

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Box Brief:
 Bring a Friend Day — Thursday, June 11th!
Have someone who’s been curious about what you do at Apollo? This is the perfect day to bring them in! All classes are free for guests, and the workout will be beginner-friendly but still a great sweat for everyone.

When: Thursday, June 11th

Who: You + any friend who wants to give CrossFit a try
Cost: Free for all guests
What to Expect: A fun, coach-led class focused on movement, teamwork, and good vibes

Tag your workout buddy and let’s pack the gym with new faces!

_____________________________________________________

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.

“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

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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.

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.