WOD

“Flowing”
40 Rounds: teams of 4
4/3 Calorie Bike
6 Shuttle Runs
8 Push-ups

Meme of the Week:

Romanian Deadlifts
5 x 5

“Painapple Express”
13 Minute AMRAP:
5 Hang Power Cleans (135/95)
10 Toes to Bar
15/12 Calorie Row

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.

Push Press + Push Jerk
Build to a heavy complex

“Cocaine Bear”
8 Minute Ladder: 1, 2, 3, 4, etc…
Wall Facing Strict Handstand Push-ups
25 Double Unders

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

“P90X”
4 Rounds:
400 Meter Run
60 Meter Lunge
30 Sit-ups
15 Pull-ups

Quote of the Week:
“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.”
Henry Ford

“You Shall Not Pass”
5 Minute Clock:
200 Meter Run
2 Rounds:
3 Bar Muscle-ups
6 Deadlifts (225/155)
9 Box Jumps (30/24)

7 Minute Clock:
400 Meter Run
3 Rounds:
3 Bar Muscle-ups
6 Deadlifts (225/155)
9 Box Jumps (30/24)

9 Minute Clock:
800 Meter Run
4 Rounds:
3 Bar Muscle-ups
6 Deadlifts (225/155)
9 Box Jumps (30/24)

Recipe of the Week:
Get your meal prep on!

“Lord of the Reps”
For Time: teams of 2
120/100 Calorie Row
120 Front Squats (115/85)
120 Weighted Sit-ups (50/35)
120 Hang Dumbbell Snatches (50/35)

Meme of the Week:

Pause Bench Press + Bench Press
Build to heavy single

“The Floor is Lava”
3 Rounds:
60 Double Unders
15 Push Press (105/75)

Clean
Build to a heavy single

“Clorox”
20 Minute AMRAP:
200 Meter Run
3 Cleans

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.