WOD

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

Meme of the Week:

10 Minute EMOM:
Squat Clean + Front Squat

“Amanda Reloaded”
12 – 9 – 6
Squat Cleans (135/95)
Ring Muscle-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.

“The Drive”
22 Minute AMRAP:
200 Meter Run
15 Burpees to Target
10 Push Jerk (155/105)
50 Meter Farmer Carry (53s/36s)

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.

Deadlifts
6 x 2

“Apollo 11″
11 Minute AMRAP:
11 Calorie Row
11 Box Jump Over (24/20)
11 Deadlifts (225/155)

Quote of the Week:
“Be the change that you wish to see in the world.”
Mahatma Gandhi

Box Brief:
Huge News!
We’re excited to officially announce that Apollo is moving to an amazing new location!

We’ve put together videos for you—one explaining why we made this decision and another giving you a tour of the new space so you can see exactly what it has to offer. There’s also one more surprise announcement you won’t want to miss, but we’re keeping it in the video so you can get the full effect.

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Addressing the Big Question:
The first thing on everyone’s mind—how far is it?
Good news: it’s only 4 miles south, right off Craig and Jones. Below you’ll find a map showing exactly where it is and how much time it might add to your drive.

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Same Apollo, New Space
Even though our location is changing, Apollo is still Apollo. Our roles may shift slightly, but our mission hasn’t changed—delivering the best possible experience for you every single day. You’ll still see the same coaches, programming, and community you love… just with more room to grow.

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What’s New & Exciting
Here’s a taste of what’s coming with the move:

• More Space: Bigger classes, more equipment, and better flow.
• 4 Bathrooms & 3 Showers: No more lines!
• Extra Room: Available to rent for a physical therapist, massage therapist, or chiropractor.
• Convenient Amenities: Amazon drop box in the building, plus Lowe’s and Starbucks in the same parking lot.

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We’re Here for Your Questions
We know this is a lot to take in. If you have questions, concerns, or just want to chat, please call, text, email, or talk to us in person.

We love you guys, and we can’t wait to start this next chapter together.

Watch the videos below to get the full story and a first look at your new Apollo!

“Unlimited”
For Time:
40 Clean & Jerks (185/135)
8 Rope Climbs
120 Sit-ups
1600 Meter Run

Recipe of the Week:
Enjoy this week’s recipe!

“Unusual”
5, 3 Minute AMRAPs:
20/16 Calorie Row
20 Pull-ups
Max Distance Lunge
Rest 3-minutes

Meme of the Week:

Strict Press
Build to a heavy set of 3
then
5 Reps @ 90% of you heaviest set of 3

“Grocery Cart”
For Time:
35 Push-ups
25 Kettlebell Swings (53/36)
25 Hand Release Push-ups
25 Kettlebell Swings
15 Strict Handstand Push-ups
25 Kettlebell Swings
5 Deficit Strict Handstand Push-ups (45s/25s)
25 Kettlebell Swings

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

Back Squats
Build to a heavy set of 3
then
5 Reps @ 90% of you heaviest set of 3

“Focused”
10 Minute AMRAP:
150 Meter Run
15 Box Jumps (24/20)
15 Toes to Bar

Box Brief:
Yoga this Sunday at 4pm

We’ve got yoga with Lari this Sunday at 4pm. It’s free for all members and happens every week, so feel free to swing by.

Bring a yoga mat if you have one. See you there!