“Snipes”5 Rounds:75 Double Unders10 Power Cleans (165/110)1 Minute Rest Tomorrow’s Forecast:Friday’s workout calls for snatches, ring dips, wall climbs, sit-ups, rope climbs, and burpees.Throwback of the Week:Another throwback picture from Halloween 2018.

“Kelly”5 Rounds:400 Meter Run30 Wall Balls (20/14)30 Box Jumps (24/20) Tomorrow’s Forecast:Thursday’s workout calls for double unders and power cleans. Box Brief:This Saturday’s workout will be a Halloween workout! We encourage everyone to wear their costumes for a spooky workout. We are doing a completely NEW workout this year so come ready for the challenge.... Read More

“CrossFit Total”Back Squat – Build to a heavy singleStrict Press – Build to a heavy singleDead Lift – Build to a heavy single Tomorrow’s Forecast:Wednesday’s workout calls for running, wall balls, and box jumps. Box Brief:This Saturday’s workout will be a Halloween workout! We encourage everyone to wear their costumes for a spooky workout. We... Read More

“Again and Again”5 Minute AMRAP:Buy In – 50/35 Calorie Row20 Toes to Bar20 Shoulder to Overhead (95/65)5-minute rest 5 Minute AMRAP:Buy In – 50/35 Calorie Row20 Pull-ups15 Shoulder to Overhead (115/85)5-minute rest 5 Minute AMRAP:Buy In – 50/35 Calorie Row15 Chest to Bar Pull-ups10 Shoulder to Overhead (135/95) Tomorrow’s Forecast:Tuesday’s workout calls for back squat,... Read More

“Clean Sweep”3 Rounds:800 Meter Run20 Power Cleans (135/95) (165/110) (185/125)8 Bar Muscle-ups Recipe of the Week:How would you like to try a Cheesy Salmon Potato Bake? Well get of your butt and make this recipe! Ingredients:2 1/2 lbs red potato, quartered1 lb center-cut raw salmonpinch of sea salt & pepper1 tablespoon olive oil1/2 medium onion,... Read More

Back Squat Build to a heavy set of 3 “Underbelly”For Time:50 – 35 – 20 Double UndersSit-ups-Directly Into-50 – 35 – 20 Double UndersAir Squats Tomorrow’s Forecast:Friday’s workout calls for cleans, running and muscle-ups. Box Brief:This Saturday’s class WOD will be a 5k run at Apollo. We will have a class at 7:30 am and... Read More

“Swole City”4 Rounds:1 Minute – Row for Calories1 Minute – Push-ups1 Minute – Bike for Calories1 Minute – Strict Pull-ups1 Minute – Rest Tomorrow’s Forecast:Thursday’s workout calls for back squat, double unders and sit-ups. Box Brief:This Saturday’s class WOD will be a 5k run at Apollo. We will have a class at 7:30 am and... Read More

“Open WOD 20.1”10 Rounds: 15-minute cut-off8 Ground to Overhead (95/65)10 Bar Facing Burpees Tomorrow’s Forecast:Wednesday’s workout calls for row, push-ups, bike and strict pull-ups. Box Brief:This Saturday’s class WOD will be a 5k run at Apollo. We will have a class at 7:30 am and 8:30 am. Bring your running shoes!! Question of the Week:Would... Read More

“Dead Leg”20 Minute AMRAP:200 Meter Run14 Double KB Front Rack Lunges (53s/36s)1 Rope Climb Tomorrow’s Forecast:Tuesday’s workout calls for ground to overhead and bar facing burpees. Box Brief:This Saturday’s class WOD will be a 5k run at Apollo. We will have a class at 7:30 am and 8:30 am. Bring your running shoes!!  Bring A... Read More