“Life Alert” 20 Minute AMRAP: 30/20 Calorie row 30 KBS (53/36) 60 Double unders Box Brief: Weightlifting clinic is this Thursday at 6:30pm. Our 6:30 and 7:30pm classes will be cancelled to accommodate Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). Sign up quick! There are only 12 spots... Read More

“Risky Business” For Time & Weight: 400 Meter run 20 Unbroken strict press 400 Meter run 20 Unbroken push press 400 Meter run 20 Unbroken push jerk Box Brief: This Saturday at 7:30-8:30am we will be hosting a skill clinic focused on the squat.  Ricky Rhinehart will be conducting this class.  Hope to see you... Read More

“Whip Lash” 20 Minute AMRAP: teams of 2 10 Deadlifts (185/135) 20 Push-ups 1 Rope climb Box Brief: Today is Bring a Friend Day! This Saturday at 7:30-8:30am we will be hosting a skill clinic focused on the squat.  Ricky Rhinehart will be conducting this class.  Hope to see you there!

“Gymnastics Test” 4 Minute AMRAP: Double unders 90 seconds rest 3 Minute AMRAP: HSPU/2 Abmats or less/Strict press (light) 90 seconds rest 2 Minute AMRAP: Pistols/Box pistols/Box assisted pistols 90 seconds rest 1 Minute AMRAP: Chest to bar pull-ups/Pull-ups/Band assisted strict pull-ups Box Brief: This Saturday at 7:30-8:30am we will be hosting a skill clinic... Read More

Clean and Jerk Find 1 rep max “Grace” For Time: 30 Clean and jerks (135/95) Box Brief: This Thursday is Bring a Friend Day!

“Mamma Mia” 21 Minute EMOM: Minute 1 – 20 Unbroken wall balls (20/14) Minute 2 – 30 Double unders + 8 toes to bar Minute 3 – 8 Burpee box jump overs (24/20) Box Brief: This Saturday at 7:30-8:30am we will be hosting a skill clinic focused on the squat.  Ricky Rhinehart will be conducting... Read More

Squat Snatch Build to 1 rep max Muscle-up Test 90 Second AMRAP – Ring muscle-up 90 seconds rest 60 Second AMRAP – Ring muscle-ups 60 seconds rest 30 Second AMRAP – Ring muscle-ups Box Brief: Weightlifting clinic is this Saturday at 11am. Sign up sheet is on the front desk. Cost is $20 (paid to... Read More

“Countdown” 12 Minute Clock: 3 Minutes double unders 3 Minutes burpees 2 Minutes double unders 2 Minutes burpees 1 Minute double unders 1 Minute burpees 5 Sets: 10 Side plank pulses (each side) Box Brief: Weightlifting clinic is this Saturday at 11am. Sign up sheet is on the front desk. Cost is $20 (paid to... Read More

“Mean Machine” For Time: 400 Meter Run -Then- 5 Rounds: 30 Wall Balls (20/14) 15 T2B -Then- 400 Meter Run Box Brief: Registration is Live!! Go to link in our profile and sign up for our next 6 Week Nutrition Challenge. https://crossfitapollo.sites.zenplanner.com/event.cfm… We’ve talked to many who believe they can outwork their bad nutrition habits. These same... Read More

Back Squat Build to a 1 rep max -then- 5 @ 85% of today’s 1RM For Time: 500 Meter row Box Brief: Weightlifting clinic is this Saturday at 11am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). Sign up quick! There are only 12 spots available.