WOD

“I’m Telling EMOM”
21 Minute EMOM:
Minute 1 – 3 Front Squats
Minute 2 – 15/12 Calorie Row
Minute 3 – Max Push-ups
Score = heaviest weight & total push-ups

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Box Brief:
Your body’s been working hard all week — give it what it deserves.

Yoga this Sunday at 4 PM will help you recover, improve mobility, and reset for another strong week of training.

Come loosen up those hips and shoulders and leave feeling refreshed!

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Recipe of the week:
Try this classic favorite, but make it a bit more macro friendly. Banana Bread recipe!

“Victory”
20 Minute AMRAP: teams of 2
50 Sit-ups
50 Step-ups (50/35) (20)
100 Double Unders
5 Rope Climbs

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Box Brief:
Your body’s been working hard all week — give it what it deserves.

Yoga this Sunday at 4 PM will help you recover, improve mobility, and reset for another strong week of training.

Come loosen up those hips and shoulders and leave feeling refreshed!

A. Strict Press – 3 x 5

B. “Never Let Go”
For Time:
30 Russian Kettlebell Swings (70/53)
2:00 Overhead Hold (135/95)
30 Russian Kettlebell Swings (70/53)

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Box Brief:
Your body’s been working hard all week — give it what it deserves.

Yoga this Sunday at 4 PM will help you recover, improve mobility, and reset for another strong week of training.

Come loosen up those hips and shoulders and leave feeling refreshed!

“Finally Fun”
10 Rounds:
100 Meter Run
5 Burpees
1 Squat Clean (heavy)

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Box Brief:
Your body’s been working hard all week — give it what it deserves.

Yoga this Sunday at 4 PM will help you recover, improve mobility, and reset for another strong week of training.

Come loosen up those hips and shoulders and leave feeling refreshed!

“Hot Head”
5 Rounds of:
90 Second Clock:
250/200 Meter Row
Max Strict Handstand Push-ups (Pike Variation) (Seated DB Press)
Rest 90 Seconds

90 Second Clock:
250/200 Meter Row
Max Strict Ring Dips (Band or Box Assisted Ring Dips) (Box Dips)
Rest 90 Seconds

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Box Brief:
Your body’s been working hard all week — give it what it deserves.

Yoga this Sunday at 4 PM will help you recover, improve mobility, and reset for another strong week of training.
Come loosen up those hips and shoulders and leave feeling refreshed!

A. Bench Press – 3 x 5

B. “Closing Time”
3 Rounds:
30 Meter Lunge
15 Toes to Bar
30 Meter Lunge
15 Dumbbell Push Press (50s/35s)

Box Brief:
Heads Up! Schedule Change – Friday, January 9th

On Friday, January 9th, we’ll be running a limited afternoon schedule. The final class will be at 3:30 PM as we get the gym ready for the Apollo Games. Thanks for your understanding and support!

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Yoga Returns This Sunday!

We’re excited to bring yoga back to Apollo!

Join us on Sunday, January 11th at 4:00 PM for a relaxing and restorative session to finish your weekend strong.

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Recipe of the week:
You can make a batch of this shredded beef and use it in different recipes all week long! It is delicious in tacos, enchiladas, beef stroganoff, and more!

“Avengers”
For Time: teams of 2
400 Meter Row
10 Wall Walks
400 Meter Row
50 Alternating Dumbbell Snatches
400 Meter Row
80 Box Jump Overs
400 Meter Row
50 Alternating Dumbbell Snatches
400 Meter Row
10 Wall Walks
400 Meter Row

Box Brief:
Heads Up! Schedule Change – Friday, January 9th

On Friday, January 9th, we’ll be running a limited afternoon schedule. The final class will be at 3:30 PM as we get the gym ready for the Apollo Games. Thanks for your understanding and support!

__________________________________________

Yoga Returns This Sunday!

We’re excited to bring yoga back to Apollo!

Join us on Sunday, January 11th at 4:00 PM for a relaxing and restorative session to finish your weekend strong.

___________________________________________

Bring a Friend Day – This Thursday, January 8th!

Grab a friend and bring them to CrossFit Apollo this Thursday for a fun and approachable workout! It’s the perfect chance to share what our community is all about. All fitness levels are welcome — just show up and we’ll take care of the rest.

“I’m Confused”
20 Minute AMRAP:
400 Meter Run
-then-
3 Rounds:
10 Push-ups (5-8 Reps) (Chosen Push-up Progression)
10 Overhead Squats (45/35)
20 Sit-ups

Box Brief:
Heads Up! Schedule Change – Friday, January 9th

On Friday, January 9th, we’ll be running a limited afternoon schedule. The final class will be at 3:30 PM as we get the gym ready for the Apollo Games. Thanks for your understanding and support!

_____________________________________________

Yoga Returns This Sunday!
We’re excited to bring yoga back to Apollo!

Join us on Sunday, January 11th at 4:00 PM for a relaxing and restorative session to finish your weekend strong.

_____________________________________________

Bring a Friend Day – This Thursday, January 8th!
Grab a friend and bring them to CrossFit Apollo this Thursday for a fun and approachable workout! It’s the perfect chance to share what our community is all about. All fitness levels are welcome — just show up and we’ll take care of the rest.