“On Hold”
For Time:
400 Meter Run
-then-
10 Rounds:
7 Toes to Bar
10 Box Jumps (24/20)
-then-
600 Meter Run
Box Brief:
In observance of Labor Day, we will have a limited class schedule next Monday with classes at 8:30 AM and 9:30 AM. Join us for a fun team workout—we’ll see you there!
10 Minute EMOM:
Push Press + Push Jerk
“The Climb”
10 Minute Ladder: 1,2,3,4, etc…
Clean & Jerk (145/100)
30 Double Unders After Each Round
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.
“Farm to Bar”
20 Minute AMRAP:
50 Meter Farmers Carry (50/35)
10 Dumbbell Front Squats
10 Burpees
5 Bar Muscle-ups
Quote of the Week:
“Try not to become a man of success. Rather become a man of value.”
Albert Einstein
Box Brief:
Yoga is Back at CrossFit Apollo
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.
10 Minute EMOM:
Squat Snatch + Overhead Squat
“Bar Burnout”
3 Rounds:
3 Power Snatches
6 Overhead Squats
9 Power Cleans
12 Front Squats
Recipe of the Week:
Here is a nice change up you can make with rice or noodles.
“Final Swing”
21 Minute Clock: teams of 2
4000/3500 Meter Row
-then-
AMRAP – Toes to Bar
Meme of the Week:
“Clockwork Carnage”
6 Minute AMRAP:
12 Push-ups
12 Box Jumps (24/20)
2-Minute Rest
5 Minute AMRAP:
10 Hand Release Push-ups
10 Box Jump Over (24/20)
2-Minute Rest
4 Minute AMRAP:
8 Handstand Push-ups
8 Box Jumps (30/24)
Box Brief:
APOLLO HYDRATION CHALLENGE
Staying hydrated is one of the simplest ways to boost energy, improve recovery, and feel your best in and out of the gym. This week, we’re challenging YOU to take your hydration game up a notch.
The Challenge:
Drink half your bodyweight in ounces of water per day.
Example: If you weigh 180 lbs, your goal is 90 ounces of water.
Level Up Option:
Already a hydration pro? Add electrolytes once a day. A super easy option: mix ½ teaspoon of sea salt into a glass of water.
Let’s hold each other accountable! Share your daily hydration wins on the whiteboard or in our members’ group.
Stay consistent, stay hydrated, and let’s crush this together!
Front Squats
6 x 2
“Heavy Hands”
13 Minute AMRAP:
10 Step-ups (50/35)
10 Dumbbell Clean & Jerks (50/35)
40 Double Unders
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.
“The Taper”
12 – 11 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Wall Balls (20/14)
Pull-ups
V-ups
150 Meter Run After Each Round
Quote of the Week:
“I’m a greater believer in luck, and I find the harder I work the more I have of it.”
Thomas Jefferson
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
