Speed Front Squat 2 – 2 – 2 – 2 Athletes will pause for one second at the bottom and stand up as fast as possible. “Blue Falcon” 6 Minute AMRAP: 15 Thrusters (95/65) 15 C2B Pull-ups Box Brief: Here is the Open schedule for the week. Thursday Last regular class will be at 3:30pm.... Read More

“Downpour” 4 Rounds: 21 Wall balls (20/14) 15 Deadlifts (225/155) 9 HSPU Box Brief: Congrats to Sam Carrillo for being the March Member of the Month at Apollo! Scroll down to learn more about Sam. Congratulations on becoming Member of the Month!  This is a very prestigious position that comes with fame, high fives, and a... Read More

Box Brief: The Sunday Blog is live!  Today’s article is all about how your mental perception can effect your biology.  Which means if you consistently have a negative mindset then it will physically effect you in a number of ways.  Take a look at this post to see more details on how to create a... Read More

“Goat Day” 20 Minute EMOM: Odd Minutes – Goat 1 Even Minutes – Goat 2 Box Brief: Here is the Open schedule for the week. Thursday Last regular class will be at 3:30pm. After the announcement we will open up heats for anyone to complete the open workout. No official classes will be run but... Read More

“Flip Flop” 20 Minute AMRAP:  400/200 Meter run Partner A: 20 Push-ups + 1 Rope climb Partner B: 20 Wall balls (20/14) + 1 Rope climb Both athletes will run at the same time. One athlete will run 400 meters while the other runs 200 meters. Teams can decide who runs which distance each round.... Read More

“Spring Cleaning” 3 Rounds: 400 Meter run 12 Power cleans (155/105) 50 Double unders 5 Sets: 10 Side plank pulses Box Brief:  Bring A Friend Day is this Thursday!! Maltz Challenge is this Friday at 10am. All morning classes will be cancelled. Open gym and night classes will run on schedule.

Split Jerk Build to a 1 rep max “Stairway to Heaven” 7 Minute Ladder: 1 Muscle-up 2 Shoulder to overhead (135/95) 2 Front rack lunges (135/95) 2 Muscle-ups 4 Shoulder to overhead 4 Front rack lunges 3 Muscle-ups 6 Shoulder to overhead 6 Front rack lunges Etc.… Keep adding 1 Muscle-up and 2 S2OH &... Read More

“Russian Rowlette” 20 Minute AMRAP: 20 Russian KBS (72/53) 20 Weighted sit-ups (20/14) 20/15 Calorie row Box Brief: Athletes extra credit cards and scores need to be submitted by Monday night at 5pm. Bring A Friend Day is this Thursday!!

Box Brief:   Looking for Monday’s workout?  That’s coming later today, but for now let’s take a look at the Sunday Blog.  This week’s article is something we’ve talked about several times, and that’s recovery.  There are a myriad of different methods to recover, and all of them have varying degrees of success.  This post goes... Read More

“Goat Day” 20 Minute EMOM: Odd Minutes – Goat 1 Even Minutes – Goat 2 Box Brief: Extra Credit is due by Monday night at 5pm!! Turn in scores online to games.crossfit.com. We confirm your scores once they have been submitted.