Back Rack Reverse Lunges4 x 10 (5 per side) “Lab Rat”10 Minute AMRAP:4 Bar Muscle-ups10 Push-ups15 Air Squats Recipe of the Week:Here is a high protein meal prep for you!

“The Compound Effect”5 Rounds:300/250 Meter Row50 Meter Farmers Carry (70s/53s)30 Sit-ups20 Box Jumps (24/20) Meme of the Week:

“Vegas Strong”For Time: teams of 2Buy In – 91 Power snatch (75/55)10 Rounds:200 Meter team run1 Rope climb17 Thrusters (75/55)Cash Out – 58 Synchronized burpees Route 91 Tribute WorkoutOn October 1, 2017, a terrorist opened fire from the Mandalay Bay on civilians attending the Route 91 Festival here in Las Vegas. This workout is in honor... Read More

Filly Press6 x 4 (each side)“Accidents Happen”12 Minute AMRAP:10 Push Press (115/85)10 V-Ups40 Double Unders Route 91 Tribute Workout:Tomorrow marks 8 years since the Route 91 music festival tragedy. We will honor the lives lost, the survivors, and the incredible first responders and heroes who stepped in to save so many. Join us as we... Read More

“Atomic Engine”4, 4 Minute AMRAP:4 Hang Power Cleans (155/105)8 Toes to Bar12/10 Calorie Row2-Minute Rest Quote of the Week:“I have accepted fear as part of life — specifically the fear of change … I have gone ahead despite the pounding in the heart that says: turn back …”Erica Jong Box Brief:Weightlifting Class Returns This SundayCoach... Read More

Every 3:00 x 5 Sets3 Power Cleans + 1 Rope Climb Practice “Gas Guzzler”For Time:30 – 20 – 10 – Burpee Box Jumps (24/20)10 – 20 – 30 – Power Cleans (95/65) Recipe of the Week:We can’t wait to try this one!

Negative Bench Press7 x 1 “The Off-Ramp”20 – 16 – 12 – 8 – 4Dumbbell Step-ups (50/35)Single Dumbbell Shoulder to Overhead (50/35) Meme of the Week:

“Carpull”7 Rounds:7 Deadlifts (225/155)14 Pull-ups21 Sit-ups Box Brief:Bring a Friend Day is Tomorrow! Tomorrow is Bring a Friend Day at CrossFit Apollo.Bring someone along to join you for a fun, beginner-friendly workout — completely free for them. No experience needed, just come ready to move and have a good time. This is the perfect chance... Read More

“Cruise Control”21 Minute EMOM:Minute 1 – 200 Meter RunMinute 2 – 5 Push Press (heavy)Minute 3 – Max Ring Dips Box Brief:Welcome to the 14th Annual Apollo Games!!Join us for a co-ed team competition with one male and one female athlete, January 10th at CrossFit Apollo.Our theme this year is Passing the Torch.This year is... Read More

Negative Front Squats7 x 1 “Willie Nelson”9 Minute AMRAP:Front Squats (135/95)25 Double unders when you drop the bar Quote of the Week:“You don’t have to become something you’re not to be better than you were.”Sidney Poitier Box Brief:Sunday Yoga at ApolloTake time to slow down, reset, and stretch it out. This Sunday at 4:00 PM,... Read More