“Slim Fast”For Time:2000 Meter Row200 Double Unders1 Mile Run -OR- Hinshaw Week 7 – Day 23 Sets:400 Meter Moderate/Fast Run90 Seconds Rest800 Meter Moderate/Fast Run90 Seconds Rest200 Meter Moderate/Fast Run200 Meter Walk200 Meter Recovery Jog15 Seconds Rest Tomorrow’s Forecast:Wall Climbs – Sumo Deadlift High Pulls – Lunges Meme of the Week:

“Clean Air”Every 3 Minutes for 7 Rounds:200 Meter Run1 Clean + Hang Clean Tomorrow Forecast:Row – Run – Jump Rope Box Brief:Congrats to Cari for being the September Member of the Month at Apollo! Scroll down to learn more about Cari. What was your first experience with CrossFit? And what makes you come back for... Read More

“From the Top”Tabata 8 Rounds (each) – 20 Seconds On, 10 Seconds OffRow for CaloriesHollow RocksBox Jumps (24/20)Ring Push-ups Tomorrow’s Forecast:Cleans – Run Question of the Week:Would you rather be color blind or lose your sense of taste?

“Foot Locker”5 Rounds:9 Toes to Bar15 Wall Balls (20/14)-then-5 Rounds:9 Power Snatch (75/55)15 Overhead Squats (75/55) Tomorrow’s Forecast:Row – Hollow Rocks – Box Jumps – Push-ups Quote of the Week:“I may not have gone where I intended to go, but I think I have ended up where I needed to be.”Douglas Adams

“Strict Lynne”5 Rounds:Max Unbroken Bench Press @ BodyweightMax Unbroken Strict Pull-upsRest a maximum of 5 minutes between rounds Recipe of the Week:We realized our recipe selection was severely lacking taco options. Not anymore! Try out this Fish tacos with avocado salsa recipe.(Scroll Down) Ingredients:600g skinless white fish fillets (such as flathead), pin-bonedLarge pinch of cayenne... Read More

“Born to Run”18 Minute Ladder:4 / 8 / 12 / 16 / etc…Kettlebell Swings (53/36)Sit-upsEvery 3 Minutes – 200 Meter Run Tomorrow’s Forecast:Bench Press – Pull-ups Meme of the Week:

ThrusterHeavy Set of 3 “Buster Brown”15 – 12 – 9 – 6 – 3Thrusters (115/85)Bar Facing Burpees Tomorrow’s Forecast:Kettlebell Swing – Sit-up – Run Recovery of the Week:Here is a great 5 minute stretch routine before you go to bed tonight. Get yourself ready for some quality sleep!

Hinshaw Week 6 – Day 14 Rounds:1000 Meter Moderate Run1 Minute Rest400 Meter Moderate Run2 Minute Rest200 Meter Easy Run30 Seconds Rest Tomorrow’s Forecast:Thrusters – Burpees Question of the Week:What movie do you wish you could watch again for the first time?

“All Aboard”5 Minute AMRAP at each station:teams of 4-5Sled Pull (90/45)Prowler Push (45/25)Axle Bar Cleans (145/95)Rope ClimbsBike for Calories Tomorrow’s Forecast:Run Quote of the Week:“The bad news is time flies. The good news is you’re the pilot.”Michael Altshuler

“Fight the Feeling”5 Rounds:1 Minute Single Dumbbell Lunges (50/35)1 Minute Dumbbell Snatches (50/35)1 Minute Row for Calories1 Minute Rest Box Brief:On Labor Day we will only have a 7:30 am, 8:30 am and 9:30 am class. We will be closed for the rest of the day. Recipe of the Week:This looks like a delicious recipe... Read More