Back Squat10 @ 55%5 @ 65%3 @ 75%2 @ 85%Max @ 95% 2 @ 85% 3 @ 75% 5 @ 65% 10 @ 55% Tomorrow’s Forecast:Thursday’s workout calls for rowing. Box Brief: If you’d like to participate in Fast Times At West Tech High, go to this link to learn more and register. If competing isn’t your... Read More

“Bad Blood”4 Rounds: 1 Minute KBS (53/36)1 Minute burpees1 Minute K2E1 Minute bike for calories / shuttle runs1 Minute rest Tomorrow’s Forecast:Wednesday’s workout calls for back squats! Box Brief:Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20. Our 6:30 and 7:30pm classes will be... Read More

“Elizabeth”21 – 1 – 9 Squat cleans (135/95)Ring dips Tomorrow’s Forecast:Tuesday’s workout calls for kettlebell swings, burpees, knee to elbows, and bike for calories. Box Brief:Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20. Our 6:30 and 7:30pm classes will be cancelled to accommodate.

“Frank the Tank”5 Minute AMRAP:50 Wall ball buy-in12 Deadlifts (185/135)12 Bar over burpees5-minute rest5 Minute AMRAP:35 Wall ball buy-in9 Deadlifts (225/155)9 Bar over burpees5-minute rest5 Minute AMRAP:20 Wall ball buy-in6 Deadlifts (275/185)6 Bar over burpees Box Brief: If you’d like to participate in Fast Times At West Tech High, go to this link to learn more and... Read More

“Chest Bump”24 Minute AMRAP: teams of 250/35 Calorie row35 Bench press (135/85)Every 6 minutes, starting at 0:00, complete 150 double unders Tomorrow’s Forecast:Friday’s workout calls for wall balls, burpees, and deadlifts.Box Brief:If you’d like to participate in Fast Times At West Tech High, go to this link to learn more and register. If competing isn’t your... Read More

3 Position Power SnatchBuild to a heavy complex “Magic Bullet”12 – 9 – 6 – 3 Hang power snatchMuscle-ups Tomorrow’s Forecast:Thursday’s workout calls for rowing, bench press, and double unders. Box Brief:Thursday is Bring a Friend Day! If you’d like to participate in Fast Times At West Tech High, go to this link to learn more... Read More

Back Squat5 @ 50% of 1RM5 @ 60%3 @ 70%3 @ 80%Max Reps @ 90%3 @ 80%3 @ 70%5 @ 60% 5 @ 50% Tomorrow’s Forecast:Wednesday’s workout calls for snatches and muscle-ups. Box Brief: If you’d like to participate in Fast Times At West Tech High, go to this link to learn more and register. If competing... Read More

“Miller Time”40 Minute AMRAP:400 Meter Run10 Shoulder to Overhead10 T2B10 Box Jumps (30/24) Box Brief:Bring A Friend Day is on Thursday!!! With so many local CrossFit competitions/events, we as an Apollo Community have chosen to attend 3 with our full support. The first event of 2019 is a teams of 3 competition/fundraiser for a local... Read More

“Party Bus”12 Minute Clock: teams of 33 Position power clean Build to a heavy complex3 Minute rest-then-15 Minute AMRAP: teams of 312/9 Calorie row 6 Burpees over barbell3 Power cleans (155/105) Box Brief:Feeling sore from this week? Devote some time this weekend for active recovery (hiking, yoga, sport of your choosing) Get yourself moving!

“Helmet Hair”5 Rounds:5 Strict HSPU10 Strict pull-ups100 Foot walking lunge20 Sit-ups Tomorrow’s Forecast:Friday’s workout calls for power cleans, rowing, and burpees. Box Brief:Another reminder that our Saturday weightlifting clinic has been cancelled.