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:
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!
Filly Press
5 x 5 (each side)
“ESPYS”
15 Minute AMRAP:
7 Hang Power Cleans (165/115)
14 Burpees
21 Box Jumps Overs (24/20)
Quote of the Week:
“Just when you think it can’t get any worse, it can. And just when you think it can’t get any better, it can.”
Nicholas Sparks
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
“Jordan”
23 Minute AMRAP:
500/400 Meter Row
40 Double Unders
30 Dumbbell Snatches (50/35)
20 Dumbbell Step-ups (50/35)
10 Strict Handstand Push-ups
Recipe of the Week:
Here is a very macro friendly recipe!
“Sandcastles”
5 Minute AMRAP at each station: teams of 4
Calorie Bike
Rope Climbs
100 Meter Sprint
Sled Push (90/45)
Meme of the Week:
Every 2:00 for 5 Sets:
Power Clean + Hang Power Clean + Push Jerk
“Power Ranger”
For Time:
5 Burpee Box Jump Overs (24/20)
1 Clean & Jerk (205/145)
5 Burpee Box Jump Overs
2 Clean & Jerk
5 Burpee Box Jump Overs
3 Clean & Jerk
5 Burpee Box Jump Overs
4 Clean & Jerk
5 Burpee Box Jump Overs
5 Clean & Jerk
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.
