Back Squats
Build to a heavy set of 3
then
5 Reps @ 90% of you heaviest set of 3
“Focused”
10 Minute AMRAP:
150 Meter Run
15 Box Jumps (24/20)
15 Toes to Bar
Box Brief:
Yoga this Sunday at 4pm
We’ve got yoga with Lari this Sunday at 4pm. It’s free for all members and happens every week, so feel free to swing by.
Bring a yoga mat if you have one. See you there!
“Mirror”
20 Minute AMRAP:
500/400 Meter Row
10 Single Arm Dumbbell Push Press (50/35) (arm 1)
10 V-ups
10 Single Arm Dumbbell Push Press (50/35) (arm 2)
50 Double Unders
Quote of the Week:
“Concentration is the ability to think about absolutely nothing when it is absolutely necessary.”
Ray Knight
Box Brief:
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
“Hot Outside”
For Time:
Buy In – 100 Double Unders
10 Rounds:
3 Power Snatches (115/85)
6 Burpee Pull-ups
Cash Out – 100 Double Unders
Recipe of the Week:
Have some fun with this week’s recipe!
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!
