WOD

“Farm to Bar”
20 Minute AMRAP:
50 Meter Farmers Carry (50/35)
10 Dumbbell Front Squats
10 Burpees
5 Bar Muscle-ups

Quote of the Week:
“Try not to become a man of success. Rather become a man of value.”
Albert Einstein

Box Brief:
Yoga is Back at CrossFit Apollo
This Sunday at 4:00 PM, join our instructor Lari for a restorative yoga session designed to help you recover, recharge, and improve mobility.

Bring your mat, bring some water, and get ready to move and stretch with purpose.

Free for all members. Don’t miss this chance to balance out your training and start the week feeling your best.

10 Minute EMOM:
Squat Snatch + Overhead Squat

“Bar Burnout”
3 Rounds:
3 Power Snatches
6 Overhead Squats
9 Power Cleans
12 Front Squats

Recipe of the Week:
Here is a nice change up you can make with rice or noodles.

“Final Swing”
21 Minute Clock: teams of 2
4000/3500 Meter Row
-then-
AMRAP – Toes to Bar

Meme of the Week:

“Clockwork Carnage”
6 Minute AMRAP:
12 Push-ups
12 Box Jumps (24/20)
2-Minute Rest

5 Minute AMRAP:
10 Hand Release Push-ups
10 Box Jump Over (24/20)
2-Minute Rest

4 Minute AMRAP:
8 Handstand Push-ups
8 Box Jumps (30/24)

Box Brief:
APOLLO HYDRATION CHALLENGE

Staying hydrated is one of the simplest ways to boost energy, improve recovery, and feel your best in and out of the gym. This week, we’re challenging YOU to take your hydration game up a notch.

The Challenge:
Drink half your bodyweight in ounces of water per day.
Example: If you weigh 180 lbs, your goal is 90 ounces of water.

Level Up Option:
Already a hydration pro? Add electrolytes once a day. A super easy option: mix ½ teaspoon of sea salt into a glass of water.

Let’s hold each other accountable! Share your daily hydration wins on the whiteboard or in our members’ group.

Stay consistent, stay hydrated, and let’s crush this together!

Front Squats
6 x 2

“Heavy Hands”
13 Minute AMRAP:
10 Step-ups (50/35)
10 Dumbbell Clean & Jerks (50/35)
40 Double Unders

Box Brief:
Sunday Yoga at Apollo

Join Lari this Sunday at 4pm for a relaxing yoga session. It’s free for all members and a great way to recover before the week ahead.

If you have a yoga mat, bring it along.

“The Taper”
12 – 11 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Wall Balls (20/14)
Pull-ups
V-ups
150 Meter Run After Each Round

Quote of the Week:
“I’m a greater believer in luck, and I find the harder I work the more I have of it.”
Thomas Jefferson

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

Push Press
6 x 2

“Iron Ring”
3 Rounds:
10 Ring Push-ups
20 Meter Lunge
40 Double Unders
-then-
3 Rounds:
10 Deficit Push-ups (45s/25s)
20 Meter Lunge (50/35)
40 Double Unders

Recipe of the Week:
Here is a great lunch option you can prep!

“Triad”
20 Minute AMRAP: teams of 2
12/9 Calorie Row
12 Sit-ups
12 Russian Kettlebell Swings (53/36)

Meme of the Week: