Monday 4.23.2018


For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

Box Brief:
This Thursday is Bring a Friend Day!

Josh B

Friday 4.20.2018

Brent & Emmy

For Time:
1000 Meter row
50 Thrusters (45/35)
30 Pull-ups

Box Brief:
Don’t forget to stretch/recovery from the week!


Thursday 4.19.2018


Squat Snatch
Build to a heavy triple

“Rising Storm”
For Time:
10 Power snatch @65% of today’s 3RM
10 Power snatch @70%
10 Power snatch @75%
10 Power snatch @80%

Box Brief:

A reminder the weightlifting clinic is tonight! Our 6:30 and 7:30pm classes will be cancelled to accommodate.


Wednesday 4.18.2018


“All About The Benjamin’s”
For Time:
1 Mile run
100 Wall balls (20/14)
100 PVC sit-ups
100 Burpees
1 Mile run

Box Brief:
Weightlifting clinic is this Thursday at 6:30pm. Our 6:30 and 7:30pm classes will be cancelled to accommodate Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). Sign up quick! There are only 12 spots available.


Tuesday 4.17.2018


Build to heavy set of 5

“Straight Sleeveless”
12 Minute EMOM:
Even – :40 Max push-ups
Odd – :40 Max strict pull-ups

Box Brief:
Congrats to Ashlee Howard for being the April Member of the Month at Apollo! Scroll down to learn more about Ashlee.


What brought you to Apollo for your first time and what keeps you coming back?
My first trip into Apollo was following a workout at the Y about 2 ½ years ago. My schedule was changing and I was looking for something different to mix it up. My brother had talked to me about Crossfit and I’ll admit I was a bit intimidated by it. However, when I walked into Apollo and met Monica she quickly put my mind at ease. Monica worked with Brock and I during foundations and we quickly jumped head first into working out with the 5:15 squad!  The Apollo family made Crossfit classes comfortable to join into…even though every bit of Crossfit was just weird to me at first. Chad is pretty much my favorite ever and is definitely one of the main reasons I come back! He finds such a great balance as a coach to push me to my limits, but keeps it so I will still walk in the door the next day. His emphasis on skill work and mobility has helped me a ton! Another reason I come back is the incredible people that make up the Apollo family. When you walk in the room you can feel the welcoming and positive vibes…even at 5:15.

You’re a super busy mother of 5 (including your husband) and counselor at Doral Academy, but still make time to work out every day. How do you do it? Why it is so important to you?
I’m livin’ the dream with my 4 teenagers right now. Even though that sounds sarcastic, I actually love it!! They keep me busy but I wouldn’t have it any other way. However, I will blame them for having no time and having to attend the 5:15 am classes. Fortunately, my 5:15er’s are great motivators and even better friends! I look forward to seeing their wide-awake faces every morning! I do have to place a huge priority on sleep. I turn a little hulk-ish when I don’t sleep, so crashing early is a must in order to get to class in the morning. Working out has always been my medication. Crossfit is my morning dose of dopamine. I can tell a huge decline in the efficiency and production in my day when it doesn’t start with Crossfit.

If you could program a workout for everyone at Apollo, what would it be?
My favorite movements are squats, deadlifts, and rowing…but all of those together would just suck! So maybe something similar to DT since I like cleans and push jerks too.

What 3 words would your closest friends use to describe you?
So that feels a little uncomfortable to answer, so I actually asked my hubby and kids for a little help. This is what I got….loyal, genuine, and bossy (the last one came from my oldest “5th child”)

Would you rather have the ability to fly only 5 feet above the ground or teleport only 5 feet at a time?
Hmmmmmmm I think fly, but I’ll have to ask Rod from 6:30 what it’s like since he already gets that high off the ground.

If you could travel anywhere, where would you go and why?
Iceland. I’m interested to see if every woman that lives there looks like the Dottir’s.

If you could only eat one food for the rest of your life, what would it be and why?
Definitely PIZZA! I think God thought he was funny when he made me lactose intolerant and also gave me a true love for pizza. I’m not prejudice when it comes to pizza either. I love all of it!!



Monday 4.16.2018

“Life Alert”
20 Minute AMRAP:
30/20 Calorie row
30 KBS (53/36)
60 Double unders

Box Brief:
Weightlifting clinic is this Thursday at 6:30pm. Our 6:30 and 7:30pm classes will be cancelled to accommodate Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). Sign up quick! There are only 12 spots available.


Friday 4.13.2018


“Risky Business”
For Time & Weight:
400 Meter run
20 Unbroken strict press
400 Meter run
20 Unbroken push press
400 Meter run
20 Unbroken push jerk

Box Brief:
This Saturday at 7:30-8:30am we will be hosting a skill clinic focused on the squat.  Ricky Rhinehart will be conducting this class.  Hope to see you there!