“Three’s Company”18 Minute AMRAP: teams of 3Partner A – 200 Meter RunPartner B – Kettlebell Swings (53/36)Partner C – Plank Meme of the Week:

Front Squats5 x 5 “Speedee”For Time:30 Calorie Row30 Wall Balls (30/20)5 Legless Rope Climbs Box Brief:Yoga class is on Sunday at 4pm. See you there!

“Droves”5 Minute EMOM:5 Clean & Jerks(touch and go)Increase load each minute as you are able.1-Minute Rest 5 Minute EMOM:3 Clean & Jerks (touch and go)Increase load each minute as you are able.1-Minute Rest 5 Minute EMOM:1 Clean & JerkIncrease load each minute as you are able. Box Brief:Bring a Friend Day at CrossFit Apollo At... Read More

“Christmas in July”For Time:10 Chest to Bar Pull-ups50 Double Unders20 Burpees400 Meter Run100 Meter Lunge Box Brief:Weightlifting class is back this Sunday, led by our longtime coach, Phil! The class will follow an open gym style, where Phil will be available to guide you through the programming and help you improve your Olympic lifting mechanics, squat... Read More

“Holleyman”30 Rounds:5 Wall Balls (20/14)3 Handstand Push-ups1 Power Clean (225/155) Box Brief:U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He... Read More

“How Though?”18 Minute AMRAP: teams of 2300 Sit-ups300 Russian Kettlebell Swings (53/36)400 Double Unders -then-Max Box Jumps (24/20) Meme of the Week:

“All Love”2 Minute Clock:25 Front SquatsMax Calorie RowRest 2 minutes 2 Minute Clock:20 Push Press (115/85)Max Calorie RowRest 2 minutes 2 Minute Clock:15 Thrusters (115/85)Max Calorie RowRest 2 minutes 2 Minute Clock:10 Squat Clean Thrusters (115/85)Max Calorie Row Box Brief:We have a limited schedule on Friday, July 4th with only 8:30 and 9:30am classes. See... Read More

“Strict Lynne”5 Rounds:Max Unbroken Bench Press @ BodyweightMax Unbroken Strict Pull-ups Rest a maximum of 5 minutes between rounds Box Brief:We have a limited schedule on Friday, July 4th with only 8:30 and 9:30am classes. See you there!

Deadlifts5 x 5 “Dual What?”8 Minute Ladder: 1, 2, 3, 4, etc…Dual Dumbbell Hang Snatches (35s/25s)Toes to Bar Quote of the Week:“When you’re good at something, you’ll tell everyone. When you’re great at something, they’ll tell you.”Walter Payton Box Brief:We have a limited schedule on Friday, July 4th with only 8:30 and 9:30am classes. See... Read More

“Filthy Fifty”For Time:50 Box Jumps (24/20)50 Jumping Pull-ups50 KBS (35/26)50 Walking Lunges50 Knees to Elbows50 Push Press (45/35)50 Sit-ups50 Wall Balls (20/14)50 Burpees50 Double Unders Recipe of the Week:Have some fun with this week recipe!