WOD

“Operation Countdown”
For Time:
20 Toes to Bar (Toes-up) (Knee Raises)
40 Sit-ups
1000/800 Meter Row
15 Toes to Bar
30 Sit-ups
500/400 Meter Row
10 Toes to Bar
20 Sit-ups
250/200 Meter Row
5 Toes to Bar
10 Sit-ups

Quote to the Week:
“Accept responsibility for your life. Know that it is you who will get you where you want to go, no one else.”
Les Brown

Box Brief:
Both Yoga and the Weightlifting Clinic will be canceled this Sunday as we prepare for the move to the new Apollo location. Thanks for your understanding!

“The Endzone”
For Time:
10 Wall Balls
10 Snatches (155/105)
20 Wall Balls
20 Handstand Push-ups
30 Wall Balls
30 Box Jumps (24/20)
40 Wall Balls
40 Deadlifts (155/105)

Recipe of the Week:
We love out one pot meal prep recipes! Give this one a try.

“The Playbook”
For Time: teams of 2
3000 Meter Row
60 Power Cleans (135/95)

Meme of the Week:

Strict Press
5 x 5

“Fourth and Goal”
8 Minute Ladder: 1, 2, 3, etc…
Push Jerk (135/95) (115/85) (95/65)
Burpees Over the Bar

Box Brief:
Sunday Yoga at Apollo
Take time to slow down, reset, and stretch it out. This Sunday at 4:00 PM, join Lari for a guided yoga session designed to improve recovery, mobility, and peace of mind.

Bring a yoga mat, a bottle of water, and an open mind.

Free for all CrossFit Apollo members.

“Gridiron Grind”
25 Minute AMRAP:
400 Meter Run
30 Sit-ups
30 Kettlebell Swings (53/36)

Box Brief:
Sunday Yoga at Apollo
Take time to slow down, reset, and stretch it out. This Sunday at 4:00 PM, join Lari for a guided yoga session designed to improve recovery, mobility, and peace of mind.

Bring a yoga mat, a bottle of water, and an open mind.

Free for all CrossFit Apollo members.

Back Squats
5 x 5

“The Blitz”
2 Rounds:
2 Minutes – Row for Calories
2 Minutes – Goblet Squats (53/36)
2 Minutes – Pull-ups

Box Brief:
Bring a Friend Day – This Thursday

This Thursday, we’re opening our doors for Bring a Friend Day at CrossFit Apollo.
Bring someone along to join you for a fun, beginner-friendly workout — free for them.

No experience needed, just a willingness to move and have a good time. It’s the perfect chance to show your friends what CrossFit Apollo is all about.

When: This Thursday
What: Beginner-friendly workout
Cost: Free for your guest

Let’s pack the gym with good energy and new faces.

Back Rack Reverse Lunges
4 x 10 (5 per side)

“Lab Rat”
10 Minute AMRAP:
4 Bar Muscle-ups
10 Push-ups
15 Air Squats

Recipe of the Week:
Here is a high protein meal prep for you!

“The Compound Effect”
5 Rounds:
300/250 Meter Row
50 Meter Farmers Carry (70s/53s)
30 Sit-ups
20 Box Jumps (24/20)

Meme of the Week: