WOD

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:

“Dramatic”
25 Minute AMRAP:
50 Unbroken Double Unders
10 Shoulder to Overhead (95/65)
10 Sit-ups
20/15 Calorie Row
Add 10lbs to the shoulder to overhead each round.
Add 5 Sit-ups each round.

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!

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

“Squat Stuff”
5 Rounds:
200 Meter Run
40 Air Squats

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!

“Don’t Talk About my EMOM”
20 Minute EMOM:
Minute 1 – 8 Strict Handstand Push-ups
Minute 2 – 15/12 Calorie Row
Minute 3 – Power Clean + Hang Power Clean (Building each round)
Minute 4 – Rest

Quote of the Week:
“The most difficult thing is the decision to act; the rest is merely tenacity.”
Amelia Earhart

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!

“Poison”
Every 3 Minutes for 7 Rounds:
150 Meter Run
8 Burpee Box Jump Overs (24/20)
2 Power Cleans (build each round)

Recipe of the Week:
Look for a high protein meal to prep next week? Give this a try!

“Brick Wall”
4, 5 Minute AMRAPs: teams of 3
Strict Press (75/55) (65/45) (45/35)
Rope Climbs
Farmer’s Carry (70s/53s)
10 Meter Sled Push

Meme of the Week: