WOD

“Wilde”
20 Minute AMRAP:
50/40 Calorie Row
40 Sit-ups
30 Alternating Dumbbell Snatches (50/35)
20 Push-ups
10 Strict Toes to Bar

Quote of the Week:
“You always have two choices: your commitment versus your fear.”
Sammy Davis Jr

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!

“Cindys A Jerk”
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
1 Clean and Jerk (155/105)
5 Pull-ups
10 Push-ups
15 Squats
2 Clean and Jerks
5 Pull-ups
10 Push-ups
15 Squats
3 Clean and Jerks
Etc….

Recipe of the Week:
Let’s get that meal prep ready!

“Triple Threat”
30 Rounds: teams of 3
4 Shuttle Runs
6 Double Kettlebell Swings (53/36)
8 Box Jumps (24/20)

Meme of the Week:

“Crash Test”
For Time:
1 Mile Run
30 Deadlifts (245/165)
45 Lateral Burpees Over the Bar

Box Brief:
Exciting News: Yoga Class at CrossFit Apollo!

We’re thrilled to announce that starting April 6th at 4:00 PM, we will be offering a weekly yoga class at CrossFit Apollo! 🧘‍♀️

This class will be led by our new yoga instructor and CrossFit Apollo member, Lari. Whether you’re looking to improve flexibility, enhance your mobility, or simply unwind after a tough week of workouts, Lari’s class will be the perfect addition to your fitness routine!

Class Details:

• Start Date: April 6th at 4:00 PM
• Schedule: Every week at the same time
• Free for all CrossFit Apollo members
• Non-members: $20 drop-in fee

Don’t miss out on this fantastic opportunity to stretch, relax, and deepen your practice. We can’t wait to see you there!

Sign up now and join us for this great new class!

Snatch Balance
Build to a heavy single

“Napkin”
15 Minute AMRAP:
20 Double Unders
10 Hand Release Push-ups
5 Hang Power Snatches (135/95)

Box Brief:
New Weightlifting Class at CrossFit Apollo!

We’re excited to announce the launch of a Weightlifting Class starting April 6th from 8:30-10:30 AM, led by our longtime coach, Phil! This class will be held every other Sunday, providing the perfect opportunity to focus on developing your lifting skills and building strength.

The class will follow an open gym style, where Phil will be available to guide you through the daily 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:

• Start Date: April 6th from 8:30-10:30 AM
• Schedule: Every other Sunday
• Free for all CrossFit Apollo members
• Non-members: $20 drop-in fee

This is an excellent opportunity to hone your lifting technique and build strength in a supportive and focused environment. Don’t miss out!

Join us on April 6th and get ready to lift!

Front Squat – Build to a heavy set of 2
–then–
5 Reps @ 85% of heaviest set of 2

“Bad Company”
4 Rounds:
12 Toes to Bar
12 Single Arm Dumbbell Thrusters (50/35)

Quote of the Week:
“Success is stumbling from failure to failure with no loss of enthusiasm.”
Winston Churchill

Box Brief:
Exciting News: Yoga Class at CrossFit Apollo!

We’re thrilled to announce that starting April 6th at 4:00 PM, we will be offering a weekly yoga class at CrossFit Apollo! 🧘‍♀️

This class will be led by our new yoga instructor and CrossFit Apollo member, Lari. Whether you’re looking to improve flexibility, enhance your mobility, or simply unwind after a tough week of workouts, Lari’s class will be the perfect addition to your fitness routine!

Class Details:

• Start Date: April 6th at 4:00 PM
• Schedule: Every week at the same time
• Free for all CrossFit Apollo members
• Non-members: $20 drop-in fee

Don’t miss out on this fantastic opportunity to stretch, relax, and deepen your practice. We can’t wait to see you there!

Sign up now and join us for this great new class!

Squat Snatch
Build to a heavy single

“Colosseum”
15 Minute AMRAP:
5 Snatches (135/95)
10 Burpees Over the Bar
15 Pull-ups
10 V-ups
20 Step-ups (50/35)

Recipe of the Week:
Another week, another opportunity to meal prep!

“Death By”
10 Meter Sprints

Strict Pull-ups
6 x 6

3 Sets:
Suitcase Carry

Meme of the Week: