Pause Front SquatBuild to a heavy set of 2 “WMD”12 – 9 – 6 Front squatsBar muscle-ups Tomorrow’s Forecast:Wednesday’s workout call for deadlifts, bench press, and burpees. Box Brief:Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner.

“Rowed Kill”3 Rounds: teams of 2200 Meter row400 Meter row600 Meter row Tomorrow’s Forecast:Tuesday’s workout calls for front squats, and muscle-ups. Box Brief:Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner. Bring A Friend Day is on Thursday!!!

“Wrangler”For Time: 400 Meter run30 T2B300 Meter run20 T2B200 Meter run10 T2B2-Minute Rest15 – 10 – 5 Burpees over barThrusters (115/85) Box Brief:The Apollo Games registration is live.

“Kenny”50 – 40 – 30 – 20 – 10 Double undersKBS (53/36) Tomorrow’s Forecast:Friday’s workout calls for running, toes to bar, burpees and thursters. Box Brief:Weightlifting clinic is Today (Thursday) at 6:30pm with Coach Ricky. The 6:30 & 7:30pm classes will be cancelled to accommodate.

“Cardi-B”5 Rounds: 4 Minute Clock30/20 Calorie row20/15 Calorie bike or 15 burpeesMax 10m shuttle runs4-minute rest Tomorrow’s Forecast:Thursday’s workout calls for double unders and kettlebell swings. Box Brief:Weightlifting clinic is Thursday at 6:30pm with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

“Buzz Lightyear”For Time: teams of 33 Rounds:50/35 Calorie row50 Box jumps (30/24) (24/20)35 Team sit-ups-then-21 Clean and jerks (115/80) (95/65)21 Clean and jerks (135/95) (115/80)21 Clean and jerks (155/105) (135/95)21 Clean and jerks (185/125) (155/105)21 Clean and jerks (205/135) (185/125) Tomorrow’s Forecast:Wednesday’s workout calls for rowing, biking, and running. Box Brief:Registration for the Apollo Games... Read More

“Cindy”20 Minute AMRAP:5 Pull-ups10 Push-ups15 Air squats-OR-“Mary”20 Minute AMRAP:5 HSPU10 Pistols15 Pull-upsTomorrow’s Forecast:Tuesday’s workout calls for rowing, box jumps, sit-ups, cleans, and jerks. Box Brief:The ladies did Apollo proud on Saturday at Girls Gone RX. Great competition and great fun. Our team took 8th in the scaled division and in the RX our girls got... Read More

Snatch + OHS ComplexEvery 2 minutes, for 16 minutes1 Snatch + 4 OHS “Tailspin”10 Minute AMRAP:20 Meter overhead walking lunges (45/35)Max push-upsBox Brief:Congrats to Laurie Wallace for being the August Member of the Month at Apollo! Scroll down to learn more about Laurie. Okay, so you’re a DOCTOR! (I think that’s pretty cool). In fact... Read More

“Start Today”3 Rounds: teams of 220 T2B40/30 Calorie row60 KBS (53/36)80 Box jumps (24/20) Tomorrow’s Forecast:Friday’s workout calls for snatch, overhead squat, lunges, and push-ups. Box Brief: This Saturday at CrossFit Raw is the Girls Gone RX competition. We have several ladies competing. Let’s go out there and show our support!

“Skill Saw”8 Rounds:200 Meter run2 Rope climbs20 Meter handstand walk Tomorrow’s Forecast:Thursday’s workout calls for toes to bar, rowing, kettlebell swings, and box jumps. Box Brief:Thursday is Bring A Friend Day!!! The Apollo Games registration is live.