Friday 9.29.2017
“Grip It & Rip It” 4 Rounds: 25 Push press (95/65) 50/35 Calorie row 100 Double unders Box Brief: The monthly CrossFit Apollo Nutrition video... Read More
Thursday 9.28.2017
“Captain Crunch” 4 Minute AMRAP: 600 Meter Run -then- 15 Deadlifts (225/155) 15 Bar Over Burpees 20 Sit-ups 4-minute rest 4 Minute AMRAP: 400 Meter... Read More
Wednesday 9.27.2017
Squat Snatch Find 1 rep max “Chutes and Ladders” 7 Minute Ladder: 3/3, 6/6, 9/9, 12/12, etc… Overhead squat (135/95) Ring dips Box Brief: This... Read More
Tuesday 9.26.2017
“Marching Band” 4 Rounds: 400 Meter Run 50’ Dumbbell Walking Lunge (50s/35s) Box Brief: Bring A Friend Day is this Thursday!!!
Monday 9.25.2017
“Twisted Sister” 12 Minute AMRAP: 15 C2B Pull-ups 20 Burpees 15 SDLHP (95/65) Box Brief: Bring A Friend Day is this Thursday!!!Congratulations to all the... Read More
Friday 9.22.2017
“Hard Labor” 25 Minute AMRAP: teams of 3 80/60 Calorie row 80 Synchronized bar facing burpees (115/85) 80/60 Calorie row 60 Synchronized front rack lunges (115/85)... Read More
Thursday 9.21.2017
“Hang Around” For Time: 50 Double unders 5 Strict muscle-ups 40 Double unders 4 Strict muscle-ups 30 Double unders 3 Strict muscle-ups 20 Double unders... Read More
Wednesday 9.20.2017
“Whip & Nae Nae” 5 Rounds: 400 Meter run 15 Left arm kettle bell snatches (36/26) 15 Right arm kettle bell snatches (36/26) Box Brief:... Read More
Tuesday 9.19.2017
Squat Clean Find 1 rep max Front Squat Find 1 rep max Box Brief: We have many amazing ladies competing this Saturday at Femme Royal.... Read More
Monday 9.18.2017
“Cement Mixer” 15 Minute AMRAP: 15 Toes to bar 15 Deficit push-ups 15 Box jumps (24/20) Box Brief: We are bringing back “Hero Workout Saturday”... Read More