“Nutts”For Time:10 HSPU15 Deadlifts (250/175)25 Box jumps (30/24)50 Pull-ups100 Wall balls (20/14)200 Double unders400 Meter run w/plate (45/35) 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 thing, let’s all come out to support our Apollo athletes as they... Read More

“5k Row”For Time:Row 5000 Meters Bench Press5 – 5 – 5 – 5 – 5 Tomorrow’s Forecast:Friday’s workout calls for handstand push-ups, deadlifts, box jumps, pull-ups, wall balls, double unders, and running. 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

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