WOD

Deadlift
5 x 3

“Up, Up and Away”
10 Minute Ladder: 2/2, 4/4, 6/6, etc….
Box Jumps (30/24)
Kettlebell Swings (70/53)

Box Brief:
We are so excited to announce a FREE gift card for our members to give to any of their friends who are interested in joining.

No cost to you! We will have them at the front desk. Feel free to grab one (or two) and gift them to your friends and family this holiday.

For membership only. Not retail.

These Gift Cards are good through January.

This promotion cannot be combined with any other offers.

“Tug of War”
20 Minute AMRAP:
20 Pulls on the Rower (for meters)
20 Weighted Sit-ups (20/14)
20 Ring Dips

Box Brief:
We are so excited to announce a FREE gift card for our members to give to any of their friends who are interested in joining.

No cost to you! We will have them at the front desk. Feel free to grab one (or two) and gift them to your friends and family this holiday.

For membership only. Not retail.

These Gift Cards are good through January.

This promotion cannot be combined with any other offers.

Clean and Jerk
Heavy Single

“Grace”
For Time:
30 Clean and Jerks (135/95)

Quote of the Week:
“You’ve got to get up every morning with determination if you’re going to bed with satisfaction.”
George Lorimer

Box Brief:
Tac Class is Saturday at 10:30am. All experience levels are welcome. 

“Deviled Legs”
5 Rounds:
10 Single Dumbbell Lunges (50/35) (35/25) (25/15)
25 Wall Balls (20/14) (16/12) (14/10)
10 Single Dumbbell Lunges
10 Single Arm Devil Presses (50/35)

Recipe of the Week:

Bring a Friend Day!

“Rowboat”
21 Minute AMRAP: teams of 3
Partner A – 250/200 Meter Row
Partner B – Box Jumps (24/20)
Partner C – Forearm Plank

Meme of the Week:

Every 90 Seconds for 7 Rounds:
2 Cleans

-then-

Every 90 Seconds for 7 Rounds:
1 Clean

Box Brief:
Hey, Apollo athletes! We’ve got some exciting news for you this week! This Thursday, we’re hosting Bring a Friend Day at CrossFit Apollo, and YOU are invited to share the fun and fitness with a friend!

Here’s how it works:

When? This Thursday! All classes are open to you and your friend.

What? Bring a friend to join you in one of our high-energy CrossFit classes—whether they’re a seasoned athlete or a complete beginner, there’s a spot for them!

Why? It’s the perfect chance to show off what you love about CrossFit Apollo, introduce a friend to our community, and work out together!

“Gymmy John”
20 Minute AMRAP:
400 Meter Run
10 Push Jerk (115/85)
4 Toes to Bar
4 Chest to Bar
2 Bar Muscle-ups

Box Brief:
This Thursday is Bring a Friend Day!

Box Squats
5 x 5

“Annie”
50 – 40 -30 – 20 – 10
Double Unders
Sit-ups

Quote of the Week:
“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.”
Plato

Box Brief:
Bring A Friend Day is on Thursday!