WOD

Snatch + Overhead Squat
Build to a heavy complex

“Brain Tap”
8 Minute Ladder: (2,4,6,8,10, etc…)
Burpees
2 Snatches (155/105) after each set of burpees

Recipe of the Week:
Chicken & Potato recipe made easy!

“Tenfold”
4 Rounds: teams of 2
1000/800 Meters
100 Double Unders
10 Push Jerk (185/125)

Meme of the Week:

Negative Back Squats
Build to heavy set of 3

“Pay Attention”
5 Rounds:
12 Chest to Bar Pull-ups
12 Wall Balls (20/14) (11ft/10ft)
12 Box Jumps (24/20)

Box Brief:
Exciting News: Yoga Class at CrossFit Apollo!

We’re thrilled to announce that starting April 6th at 4:00 PM, we will be offering a weekly yoga class at CrossFit Apollo! 🧘‍♀️

This class will be led by our new yoga instructor and CrossFit Apollo member, Lari. Whether you’re looking to improve flexibility, enhance your mobility, or simply unwind after a tough week of workouts, Lari’s class will be the perfect addition to your fitness routine!

Class Details:

• Start Date: April 6th at 4:00 PM
• Schedule: Every week at the same time
• Free for all CrossFit Apollo members
• Non-members: $20 drop-in fee

Don’t miss out on this fantastic opportunity to stretch, relax, and deepen your practice. We can’t wait to see you there!

Sign up now and join us for this great new class!

“Good Start”
Every 90 Seconds for 4 Rounds:
1 High Hang Power Clean
Every 90 Seconds for 4 Rounds:
1 Hang Power Clean
Every 90 Seconds for 4 Rounds:
1 Power Clean
@20:00
1 Mile Run

Box Brief:
Bring a Friend Day at CrossFit Apollo

At CrossFit Apollo, we’re excited to offer Bring a Friend Day every 2nd and 4th Thursday of the month.

If you’re new to CrossFit or curious about what we do, this is your chance to try a class for free. Whether you’re looking to get in shape, challenge yourself, or simply see what our community is all about, we’d love to have you join us.

Here’s what you need to know:

• When: Every 2nd and 4th Thursday of the month
• Who: All new members (feel free to bring a friend)
• Cost: Free!

Come check out what makes CrossFit Apollo special, meet our team, and experience a workout that’s welcoming, challenging, and fun. We look forward to seeing you soon!

“Wilde”
20 Minute AMRAP:
50/40 Calorie Row
40 Sit-ups
30 Alternating Dumbbell Snatches (50/35)
20 Push-ups
10 Strict Toes to Bar

Quote of the Week:
“You always have two choices: your commitment versus your fear.”
Sammy Davis Jr

Box Brief:
Bring a Friend Day at CrossFit Apollo

At CrossFit Apollo, we’re excited to offer Bring a Friend Day every 2nd and 4th Thursday of the month.

If you’re new to CrossFit or curious about what we do, this is your chance to try a class for free. Whether you’re looking to get in shape, challenge yourself, or simply see what our community is all about, we’d love to have you join us.

Here’s what you need to know:

• When: Every 2nd and 4th Thursday of the month
• Who: All new members (feel free to bring a friend)
• Cost: Free!

Come check out what makes CrossFit Apollo special, meet our team, and experience a workout that’s welcoming, challenging, and fun. We look forward to seeing you soon!

“Cindys A Jerk”
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
1 Clean and Jerk (155/105)
5 Pull-ups
10 Push-ups
15 Squats
2 Clean and Jerks
5 Pull-ups
10 Push-ups
15 Squats
3 Clean and Jerks
Etc….

Recipe of the Week:
Let’s get that meal prep ready!

“Triple Threat”
30 Rounds: teams of 3
4 Shuttle Runs
6 Double Kettlebell Swings (53/36)
8 Box Jumps (24/20)

Meme of the Week:

“Crash Test”
For Time:
1 Mile Run
30 Deadlifts (245/165)
45 Lateral Burpees Over the Bar

Box Brief:
Exciting News: Yoga Class at CrossFit Apollo!

We’re thrilled to announce that starting April 6th at 4:00 PM, we will be offering a weekly yoga class at CrossFit Apollo! 🧘‍♀️

This class will be led by our new yoga instructor and CrossFit Apollo member, Lari. Whether you’re looking to improve flexibility, enhance your mobility, or simply unwind after a tough week of workouts, Lari’s class will be the perfect addition to your fitness routine!

Class Details:

• Start Date: April 6th at 4:00 PM
• Schedule: Every week at the same time
• Free for all CrossFit Apollo members
• Non-members: $20 drop-in fee

Don’t miss out on this fantastic opportunity to stretch, relax, and deepen your practice. We can’t wait to see you there!

Sign up now and join us for this great new class!