WOD

5 Rounds Not for Time:
10 Close Grip Bench Press (:2 down)
10 Straddle Plate Front Raises (:2 down)
10 Meter Suitcase Carry (each side) (slow walk)

Meme of the Week:

“Cape Cod”
For Time:
200 Meter Run
80 Sit-ups
200 Meter Run
60 Hand Release Push-ups
200 Meter Run
40 Toes to Bar
200 Meter Run
60 Kettlebell Swings (53/36)
200 Meter Run
80 Step-ups (24/20)

Box Brief:
Yoga this Sunday at 4pm

If your body’s feeling tight, your mind’s been racing, or you just need an hour to slow down — come move with us.

We’ll be holding our usual Sunday yoga session at 4pm. It’s low-key, all levels, and a good way to reset before the week starts again.

No need to be flexible or experienced — just show up as you are. Bring a mat if you have one (we’ve got extras too).

Hope to see you there.

“EMOMumental”
20 Minute EMOM:
15/12 Calorie Row
5 Touch and Go Power Cleans

Box Brief:
Yoga this Sunday at 4pm

If your body’s feeling tight, your mind’s been racing, or you just need an hour to slow down — come move with us.

We’ll be holding our usual Sunday yoga session at 4pm. It’s low-key, all levels, and a good way to reset before the week starts again.

No need to be flexible or experienced — just show up as you are. Bring a mat if you have one (we’ve got extras too).

Hope to see you there.

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

“Free Bird”
6 Minute Ladder: (1/2, 2/4, 3/6, etc)
Bar Muscle-ups
Thrusters (95/65)

Quote of the Week:
“Take the time to enjoy the little things, for one day you may look back and realize they were the big things.”
Robert Brault

Box Brief:
Yoga this Sunday at 4pm

If your body’s feeling tight, your mind’s been racing, or you just need an hour to slow down — come move with us.

We’ll be holding our usual Sunday yoga session at 4pm. It’s low-key, all levels, and a good way to reset before the week starts again.

No need to be flexible or experienced — just show up as you are. Bring a mat if you have one (we’ve got extras too).

Hope to see you there.

Dead Stop Deadlifts
Build to a heavy set of 3
-then-
5 Reps @ 90% of you heaviest set of 3

“Steak House”
10 Rounds:
6 Shuttle Runs (down & back)
5 Strict Toes to Bar

Recipe of the Week:
Simple but effective meal prep incoming!

“Brain Power”
For Time: teams of 2
120 Wall Balls (20/14)
120/100 Calorie Row
120 Hand Release Push-ups
120 Ring Rows
120 Meter Lunge
12 Rope Climbs
30-Minute Time Cap

Meme of the Week:

10 Minute EMOM:
Snatch High Pull + Snatch

“Hold On”
8 Minute AMRAP:
20 Dumbbell Snatches (50/35)
60 Double Unders

Box Brief:
Yoga this Sunday at 4pm

If your body’s feeling tight, your mind’s been racing, or you just need an hour to slow down — come move with us.

We’ll be holding our usual Sunday yoga session at 4pm. It’s low-key, all levels, and a good way to reset before the week starts again.

No need to be flexible or experienced — just show up as you are. Bring a mat if you have one (we’ve got extras too).

Hope to see you there.

“Pyramid Scheme”
For Time:
50/40 Calorie Row
50 Sit-ups
50 Goblet Squats (53/36)
25 Pull-ups
50 Ring Dips
25 Pull-ups
50 Goblet Squats
50 Sit-ups
50/40 Calorie Row

Box Brief:
Bring a Friend Day at CrossFit Apollo

At CrossFit Apollo, we’re excited to offer Bring a Friend Day every 2nd and 4th Thursday of the month.

If you’re new to CrossFit or curious about what we do, this is your chance to try a class for free. Whether you’re looking to get in shape, challenge yourself, or simply see what our community is all about, we’d love to have you join us.

Here’s what you need to know:

• When: Every 2nd and 4th Thursday of the month
• Who: All new members (feel free to bring a friend)
• Cost: Free!

Come check out what makes CrossFit Apollo special, meet our team, and experience a workout that’s welcoming, challenging, and fun. We look forward to seeing you soon!