WOD

Negative Front Squats
7 x 1

“Willie Nelson”
9 Minute AMRAP:
Front Squats (135/95)
25 Double unders when you drop the bar

Quote of the Week:
“You don’t have to become something you’re not to be better than you were.”
Sidney Poitier

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.

“Right in the Middle”
15 Minute AMRAP:
5 Power Cleans (135/95) (115/85) (95/65)
15 Sit-ups
@5:00
4 Power Cleans (165/115) (135/95) (115/85)
12 V-ups
@10:00
3 Power Cleans (195/135) (165/115) (135/95)
9 Toes to Bar

Recipe of the Week:
Here is a great recipe for morning meal prep!

“Doctor Tabata”
8 Rounds each:
20 seconds work, 10 seconds rest
Bike for Calories
10 Meter Sandbag Carry (heavy)
L-Sit Hold
Hang Dumbbell Snatch (50/35)
Shuttle Runs

Meme of the Week:

Negative Back Squat
7 x 1

“Long Lunge Home”
10 Minute AMRAP:
Lunge for Meters
Every minute starting at 0:00 perform 7 burpees

Box Brief:
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.

Negative Strict Press
7 x 1

“Phone Call”
3 Rounds:
6 Ring Muscle-ups
12 Shoulder to Overhead (125/95) (100/70) (70/50)
24/18 Calorie Row

Box Brief:
Coach Phil is back to lead our weightlifting class. The session will run in an open gym format with programming provided and coaching available throughout. Phil will help you sharpen your Olympic lifts, strengthen your squat, and build pulling power.

This class is designed for all levels—whether you’re learning the basics or pushing toward advanced goals.

Details:
$20 drop-in for non-members
Sundays, every other week
8:30–10:30 AM
Free for CrossFit Apollo members

“Kelly”
5 Rounds: time cap 35 minutes
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Quote of Week:
“It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome.”
William James

Box Brief:
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.

“Two Step”
50 – 35 – 20
Sit-ups
Dumbbell Step-ups (50/35) (20)
Push-ups
Double Unders

Recipe of the Week:
Use your favorite jarred salsa verde to make this extremely easy and flavorful dish. Everything cooks in the same pot for a mess free and, most importantly, quick weeknight dinner. It’s about to be one of your new favorites!

Ingredients:
1 Tbsp. extra-virgin olive oil
1 small onion, chopped
1 poblano pepper, seeds removed and chopped
2 cloves garlic, minced
1 cup long grain white rice
2 cups low-sodium vegetable broth
1/2 cup (4-oz.) salsa verde, store-bought or homemade
Kosher salt
Freshly ground black pepper
1 lb. shrimp, cleaned and tails removed
1 1/2 tsp. cumin
1/4 cup freshly chopped cilantro
Juice of 1 lime, plus more wedges for serving

Instructions:
Step 1
In a large deep skillet over medium heat, heat oil. Add onion and pepper and cook until soft, 5 minutes. Add garlic and cook until fragrant, 1 minute more.
Step 2
Add rice and toss to toast for 1 minute. Add broth and salsa and season with salt and pepper. Bring to a boil, then reduce heat to a simmer. Cook, covered until rice is almost cooked through and with just a slight bite to it, about 12 minutes, stirring occasionally to make sure rice isn’t sticking to bottom of pan.
Step 3
In a medium bowl, add shrimp and season with cumin, salt, and pepper. Add shrimp to skillet and stir into rice. Cover and continue cooking until rice is completely tender and shrimp is pink, about 5 minutes.
Step 4
Add cilantro and lime juice and season with salt and pepper to taste. Serve with lime wedges.

“Always Remembered”
For Time: teams of 2
Buy In – 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complex (135/95)
-then-
Cash Out – 2977 Meter Row

Box Brief:
24 years ago, our Nation underwent a tragic loss.
24 years ago, our Nation became stronger than it ever had before.

“The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us more united. Our love for freedom and one another has given us a strength that surprised even ourselves.”
Rudy Giuliani