Dead Stop Deadlifts
5 x 3
“CrossFit Roulette”
5 Rounds:
20 Russian Kettlebell Swings (53/36)
40 Double Unders
Box Brief:
We’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels.
Bring your mat, some water, and come ready to unwind. See you there.
“Move Lotion”
20 Minute AMRAP:
200 Meter Run
20 Meter Dual DB/KB Overhead Carry (50s/35s) or (53s/36s)
30 Sit-ups
40 Meter Dual DB/KB Front Rack Carry (50s/35s) or (53s/36s)
40 Step-ups (24/20)
100 Meter Farmers Carry (50s/35s) or (53s/36s)
Quote of the Week:
“You’ve survived 100 percent of your worst days.”
Robin Arzón
Box Brief:
Join us this Sunday at 4 PM for our weekly yoga session. This all-levels class offers a calming blend of movement and breathwork to help you unwind and recharge. Just bring your mat, some water, and comfortable clothing—no registration needed. We look forward to seeing you there.
Strict Press
6 x 2
“Helen”
3 Rounds:
400 Meter Run
21 KBS (53/36)
12 Pull-ups
Recipe of the Week:
Here are some ideas for your next meal prep!
“Two Bad”
2 Rounds:
2 Minutes – Sandbag Carry (moderate)
2 Minutes – Calorie Row
2 Minutes – Rope Climbs
2 Minutes – Weighted Sit-ups
2 Minutes – Rest
Meme of the Week:
“Ruffles”
For Time:
100 Air Squats
90 Double Unders
80/60 Calorie Row
70 Double Unders
60 Hand Release Push-ups
50 Double Unders
40 Toes to Bar
30 Double Unders
20 Power Snatches (115/80)
10 Double Unders
Box Brief:
Tac class is this Saturday at 10:30am. All experience levels are welcome!
Summer Youth Programs are back!
Register by sending us an email at [email protected]
Spots are limited. Enroll now to guarantee a spot for June.
Please share with family and friends if you know someone you think would be interested.
“Suggestion Box”
20 Minute AMRAP:
200 Meter Run
1 Clean (heavy)
Box Brief:
Weekly Yoga Class – This Sunday
We’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels.
Bring your mat, some water, and come ready to unwind. See you there.
Box Squats
5 x 3
“Mean”
3 Rounds:
30/40 Wall Balls (20/14)
20 Box Jumps (24/20)
Quote of the Week:
“The future belongs to those who believe in the beauty of their dreams.”
Eleanor Roosevelt
Box Brief:
Weightlifting class is back this Sunday, led by our longtime coach, Phil!
The class will follow an open gym style, where Phil will be available to guide you through the programming and help you improve your Olympic lifting mechanics, squat strength, and pulling power. Whether you’re a beginner or a seasoned lifter, this class will give you personalized attention to reach your goals.
Class Details:
Non-members: $20 drop-in fee
Class Time: 8:30-10:30 AM
Schedule: Every other Sunday
Free for all CrossFit Apollo members
“2024 Quarterfinals WOD 1”
4 Rounds:
1 Minute – Snatches (135/85)
1 Minute – Row for Calories
1 Minute – Dumbbell Step-ups (50/35) (20)
1-Minute Rest
Recipe of the Week:
Here is an easy go to recipe for meal prep next week! Try out this Korean Beef Bowl recipe!
Ingredients:
1/4 cup low sodium soy sauce
2 teaspoons light brown sugar
1 teaspoon sesame oil
1/2 teaspoon crushed red pepper flakes
cooking spray
1 pound 93% lean ground beef
1/4 cup chopped yellow onion
2 garlic cloves, crushed
1 teaspoon fresh grated ginger
3 cups cooked brown rice
1 small sliced cucumber, skin on
2 tablespoons Gochujang Sauce, or more if desired*
1/2 tablespoon sesame seeds
2 sliced scallions, white and green parts
Instructions:
STEP 1
Combine the soy sauce, 2 tablespoons water, brown sugar, sesame oil and red pepper flakes in a small bowl.
STEP 2
Heat a large deep nonstick skillet over high heat, spray with oil and add the ground beef. Cook, breaking the meat up with a wooden spoon until cooked through, about 5 minutes.
STEP 3
Add the onion, garlic and ginger and cook 1 minute.
STEP 4
Pour the sauce over the beef, cover and simmer on low heat 10 minutes.
STEP 5
To assemble the bowls, place 3/4 cup rice in each bowl, top with scant 2/3 cup beef, cucumbers, Gochujong, sesame seeds and scallions.
