WOD

“Hot and Cold”
5 Rounds:
100 Meter Run
10 Handstand Push-ups
20 Hang Dumbbell Snatches (50/35)
2-Minute Rest

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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

____________________________________________________________________

The Apollo Games are back!

Registration is officially open for the 15th Annual Apollo Games: Halloween Havoc, taking place on Saturday, October 10th at CrossFit Apollo.

Whether you’ve competed before or you’ve always wanted to give it a try, the Apollo Games are built to be a fun day of fitness, community, and friendly competition. Teams consist of one male and one female athlete, and we’ll once again offer RX, Scaled, and Beginner divisions so athletes of all experience levels can participate.

For a limited time, we’re offering an Early Bird Discount of $20 per team through July 23rd or until the first 20 teams register—whichever comes first.

Planning your costumes yet? This year’s Halloween Havoc theme means costumes are encouraged, and we’ll be awarding a prize for the Best Team Costume.

Visit the registration page for full event details, division movement standards, and to sign up. Be sure to register by September 19th to guarantee your event shirt.

https://competitioncorner.net/events/21726/details

Grab a partner, challenge yourself, and join us for one of our favorite events of the year. We can’t wait to see everyone on October 10th!

A. Front Squat
5 x 5 @ 70%

B. “Speed Demon”
2 Minute AMRAP:
Max Burpees to Target

___________________________________________________________________________________
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

____________________________________________________________________

The Apollo Games are back!

Registration is officially open for the 15th Annual Apollo Games: Halloween Havoc, taking place on Saturday, October 10th at CrossFit Apollo.

Whether you’ve competed before or you’ve always wanted to give it a try, the Apollo Games are built to be a fun day of fitness, community, and friendly competition. Teams consist of one male and one female athlete, and we’ll once again offer RX, Scaled, and Beginner divisions so athletes of all experience levels can participate.

For a limited time, we’re offering an Early Bird Discount of $20 per team through July 23rd or until the first 20 teams register—whichever comes first.

Planning your costumes yet? This year’s Halloween Havoc theme means costumes are encouraged, and we’ll be awarding a prize for the Best Team Costume.

Visit the registration page for full event details, division movement standards, and to sign up. Be sure to register by September 19th to guarantee your event shirt.

https://competitioncorner.net/events/21726/details

Grab a partner, challenge yourself, and join us for one of our favorite events of the year. We can’t wait to see everyone on October 10th!

“Fight for Better”
6 Rounds:
250/200 Meter Row
15 Push Press (95/65)
12 Chest to Bar Pull-ups

_______________________________________________________________________________________
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

__________________________________________________________________

The Apollo Games are back!

Registration is officially open for the 15th Annual Apollo Games: Halloween Havoc, taking place on Saturday, October 10th at CrossFit Apollo.

Whether you’ve competed before or you’ve always wanted to give it a try, the Apollo Games are built to be a fun day of fitness, community, and friendly competition. Teams consist of one male and one female athlete, and we’ll once again offer RX, Scaled, and Beginner divisions so athletes of all experience levels can participate.

For a limited time, we’re offering an Early Bird Discount of $20 per team through July 23rd or until the first 20 teams register—whichever comes first.

Planning your costumes yet? This year’s Halloween Havoc theme means costumes are encouraged, and we’ll be awarding a prize for the Best Team Costume.

Visit the registration page for full event details, division movement standards, and to sign up. Be sure to register by September 19th to guarantee your event shirt.

https://competitioncorner.net/events/21726/details

Grab a partner, challenge yourself, and join us for one of our favorite events of the year. We can’t wait to see everyone on October 10th!

“What a Cluster”
For Time:
Buy In – 15 Clusters (135/95)

-then-

3 Rounds:
20/16 Calorie Row
15 Burpees Over the Bar

-then-

Cash Out – 15 Clusters (135/95)

______________________________________________________________________
Box Brief:
The Apollo Games are back!

Registration is officially open for the 15th Annual Apollo Games: Halloween Havoc, taking place on Saturday, October 10th at CrossFit Apollo.

Whether you’ve competed before or you’ve always wanted to give it a try, the Apollo Games are built to be a fun day of fitness, community, and friendly competition. Teams consist of one male and one female athlete, and we’ll once again offer RX, Scaled, and Beginner divisions so athletes of all experience levels can participate.

For a limited time, we’re offering an Early Bird Discount of $20 per team through July 23rd or until the first 20 teams register—whichever comes first.

Planning your costumes yet? This year’s Halloween Havoc theme means costumes are encouraged, and we’ll be awarding a prize for the Best Team Costume.

Visit the registration page for full event details, division movement standards, and to sign up. Be sure to register by September 19th to guarantee your event shirt.

https://competitioncorner.net/events/21726/details

Grab a partner, challenge yourself, and join us for one of our favorite events of the year. We can’t wait to see everyone on October 10th!

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TAC Class • Saturday • 10:30am

A little fitness. A little problem solving. A lot of random.

Sandbags, odd objects, balance work, coordination drills, and whatever else we come up with.

See you at noon.

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Recipe of the week:
The summer months are perfect for grilling and while we love traditional burgers, sometimes you just need to mix things up a little bit. Enter these Teriyaki Burgers and oh my… you are in for a delicious meal! With the homemade teriyaki sauce mixed into the ground beef and then basted on top and bottom during grilling, they are just so flavorful and delicious! Add some pineapple rings and all of your favorite toppings on top, place it on your favorite bun, and you have the most scrumptious meal! So, heat up the grill and try this recipe out as soon as possible!

“Late Nights”
20 Minute EMOM:
Minute 1 – 5 Strict Pull-ups + 10 Atomic Sit-ups
Minute 2 – 10/8 Calorie Bike + 1 Rope Climb
Minute 3 – 10 Push-ups + 10 Shuttle Runs
Minute 4 – Rest

________________________________________________________________________
Box Brief:
The Apollo Games are back!

Registration is officially open for the 15th Annual Apollo Games: Halloween Havoc, taking place on Saturday, October 10th at CrossFit Apollo.

Whether you’ve competed before or you’ve always wanted to give it a try, the Apollo Games are built to be a fun day of fitness, community, and friendly competition. Teams consist of one male and one female athlete, and we’ll once again offer RX, Scaled, and Beginner divisions so athletes of all experience levels can participate.

For a limited time, we’re offering an Early Bird Discount of $20 per team through July 23rd or until the first 20 teams register—whichever comes first.

Planning your costumes yet? This year’s Halloween Havoc theme means costumes are encouraged, and we’ll be awarding a prize for the Best Team Costume.

Visit the registration page for full event details, division movement standards, and to sign up. Be sure to register by September 19th to guarantee your event shirt.

https://competitioncorner.net/events/21726/details

Grab a partner, challenge yourself, and join us for one of our favorite events of the year. We can’t wait to see everyone on October 10th!

______________________________________________________________________

TAC Class • Saturday • 10:30am

A little fitness. A little problem solving. A lot of random.

Sandbags, odd objects, balance work, coordination drills, and whatever else we come up with.

See you at noon.

Every 1:15 x 3 Sets:
2 Snatch Pulls @ 100+%

Every 1:15 x 4 Sets:
Power Snatch + Overhead Squat @ 65-70%

Every 1:15 x 6 Sets:
Snatch (squat) @ 65-70%

______________________________________________________________________________
Box Brief:
The Apollo Games are back!

Registration is officially open for the 15th Annual Apollo Games: Halloween Havoc, taking place on Saturday, October 10th at CrossFit Apollo.

Whether you’ve competed before or you’ve always wanted to give it a try, the Apollo Games are built to be a fun day of fitness, community, and friendly competition. Teams consist of one male and one female athlete, and we’ll once again offer RX, Scaled, and Beginner divisions so athletes of all experience levels can participate.

For a limited time, we’re offering an Early Bird Discount of $20 per team through July 23rd or until the first 20 teams register—whichever comes first.

Planning your costumes yet? This year’s Halloween Havoc theme means costumes are encouraged, and we’ll be awarding a prize for the Best Team Costume.

Visit the registration page for full event details, division movement standards, and to sign up. Be sure to register by September 19th to guarantee your event shirt.

https://competitioncorner.net/events/21726/details

Grab a partner, challenge yourself, and join us for one of our favorite events of the year. We can’t wait to see everyone on October 10th!

_______________________________________________________________________________

TAC Class • Saturday • 10:30am

A little fitness. A little problem solving. A lot of random.

Sandbags, odd objects, balance work, coordination drills, and whatever else we come up with.

See you at noon.

“Clear Instruction”
Every 7:00 for 3 Sets:
750/600 Meter Row
15 Push Jerk (115/85)
40 Double Unders

_________________________________________________________________________________
Box Brief:
The Apollo Games are back!

Registration is officially open for the 15th Annual Apollo Games: Halloween Havoc, taking place on Saturday, October 10th at CrossFit Apollo.

Whether you’ve competed before or you’ve always wanted to give it a try, the Apollo Games are built to be a fun day of fitness, community, and friendly competition. Teams consist of one male and one female athlete, and we’ll once again offer RX, Scaled, and Beginner divisions so athletes of all experience levels can participate.

For a limited time, we’re offering an Early Bird Discount of $20 per team through July 23rd or until the first 20 teams register—whichever comes first.

Planning your costumes yet? This year’s Halloween Havoc theme means costumes are encouraged, and we’ll be awarding a prize for the Best Team Costume.

Visit the registration page for full event details, division movement standards, and to sign up. Be sure to register by September 19th to guarantee your event shirt.

https://competitioncorner.net/events/21726/details

Grab a partner, challenge yourself, and join us for one of our favorite events of the year. We can’t wait to see everyone on October 10th!

_______________________________________________________________________________

TAC Class • Saturday • 10:30am

A little fitness. A little problem solving. A lot of random.

Sandbags, odd objects, balance work, coordination drills, and whatever else we come up with.

See you at noon.

Split Squat Isometric Hold
3 x :30 (each side)

“Double or Nothing”
2 Rounds:
25 Box Jumps (24/20)
25 Wall Balls (20/14)
25 Toes to Bar (Toes Up) (Knee-ups)
25 Alternating Dumbbell Snatch (50/35) (35/25) (25/15)

__________________________________________________________

Box Brief:
The Apollo Games are back!

Registration is officially open for the 15th Annual Apollo Games: Halloween Havoc, taking place on Saturday, October 10th at CrossFit Apollo.

Whether you’ve competed before or you’ve always wanted to give it a try, the Apollo Games are built to be a fun day of fitness, community, and friendly competition. Teams consist of one male and one female athlete, and we’ll once again offer RX, Scaled, and Beginner divisions so athletes of all experience levels can participate.

For a limited time, we’re offering an Early Bird Discount of $20 per team through July 23rd or until the first 20 teams register—whichever comes first.

Planning your costumes yet? This year’s Halloween Havoc theme means costumes are encouraged, and we’ll be awarding a prize for the Best Team Costume.

Visit the registration page for full event details, division movement standards, and to sign up. Be sure to register by September 19th to guarantee your event shirt.

https://competitioncorner.net/events/21726/details

Grab a partner, challenge yourself, and join us for one of our favorite events of the year. We can’t wait to see everyone on October 10th!