“Salt and Pepper”20 Minute AMRAP: teams of 2200 Meter run or 10 calorie row or 10 calorie bike20 Ring push-ups20 KBS (53/36)One athlete will complete a full exercise before switching. For example: Partner A runs, rows or bikes, then Partner B will complete the push-ups followed by Partner A finishing the round on KBS Tomorrow’s... Read More

“Jelly Belly”For Time:50 – 40 – 30 – 20 – 10 – – Sit-ups20 – 16 – 12 – 8 – 4 – Burpee box jump overs (24/20)10 – 8 – 6 – 4 – 2 – Deadlifts Tomorrow’s Forecast:Thursday’s workout calls for running, push-ups, and kettle bell swings. Box Brief:Bring A Friend Day is... Read More

Front 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 sit-ups, burpee box jump overs, and deadlifts. Box Brief: If you’re looking for the next step to improving your overall health and wellness then the Habitap Challenge might be... Read More

“Burnt Ends”16 Minute AMRAP:500 Meter row20 Push press (115/85)20 C2B Pull-ups Tomorrow’s Forecast:Tuesday’s workout calls for front squat. Box Brief: Looking to improve your nutritional independence and overall health? Our next Habitap Challenge starts on June 17th! Registration is now live on our website. Bring A Friend Day is on Thursday!!!

SnatchBuild to a heavy single “Black and Blue”50 – 35 – 20 Wall balls (20/14)KBS (53/36) Box Brief:Congrats to Megan Erlandsen for being the June Member of the Month at Apollo! Scroll down to learn more about Megan. Congrats on being our June Member of the Month!! You have been on our radar for a... Read More

“Skippy”4 Rounds:50 Double unders30 Hand release push-ups20 T2B2 Rope climbs Tomorrow’s Forecast:Friday’s workout consist of a heavy snatch. Then wall balls and kettle bell swings for the workout. Box Brief: Looking to improve your nutritional independence and overall health? Our next Habitap Challenge starts on June 17th! Registration is now live on our website.

“Lead Foot”5 Minute AMRAP:Buy In – 50/35 Calorie row10 Bar facing burpees10 Clean and jerks (135/95)5-Minute Rest5 Minute AMRAP:Buy In – 40/30 Calorie Row10 Bar facing burpees7 Clean and jerks (155/105)5-Minute Rest5 Minute AMRAP:Buy In – 30/20 Calorie row10 Bar facing burpees4 Clean and jerks (185/125) Tomorrow’s Forecast:Thursday’s workout consist of double unders, push-ups, toes... Read More

Front Squat10 @ 45% of 1RM10 @ 55%5 @ 65%5 @ 75%Max Reps @ 85%5 @ 75%5 @ 65%10 @ 55%10 @ 45% Tomorrow’s Forecast:Wednesday’s workout calls for rowing, burpees, cleans, and jerks. Box Brief:If you have mobility restrictions related to the squat now is the perfect time to address them. The strength program for... Read More

“Cliffhanger”20 Minute AMRAP:400 Meter runMax Unbroken muscle-ups Tomorrow’s Forecast:Tuesday’s workout calls for front squats. Box Brief:If you have mobility restrictions related to the squat now is the perfect time to address them. The strength program for the next three weeks involves squatting. Make it at goal to improve your mobility and body position!

Due to high demand, we are officially announcing our Summer CrossFit Kids Program ages 6-12, starting next week. Emily Mott approached me a few weeks back with a strong desire to head the program. We are super excited and know she will do a wonderful job. Our goal is to take the fundamental principles of... Read More