“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.

“Yin and Yang” 15 Minute AMRAP: 25 Sit-ups 20 KBS (53/36) 15 HSPU 10 Strict pull-ups 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 individuals hit plateaus in... Read More

“Flower Power” For Time: 20 Power snatch (115/85) 20 Bar facing burpees 15 OHS (115/85) 15 Bar facing burpees 10 Squat snatch (115/85) 10 Bar facing burpees Box Brief: Want to get your nutrition going in the right direction? Registration is live for our next 6 Week Nutrition Challenge! Go to this link and sign... Read More

“Slim Fast” For Time: 2000 Meter row 200 Double unders 1 Mile run Box Brief: Our next 6 Week Challenge starts on April 9th! Registration opens up this Wednesday. We are limiting sign ups so register quickly. Anyone is welcome to join in and reach their health fitness goals. Invite your family and friends to... Read More

Bench Press 5 – 5 – 5 – 5 – 5 -then- 1 Max set at 65% of today’s 5 rep max For Time: 10 Minute cut-off 50 T2B 5 Burpees every time a set is broken Box Brief: Coming off of a very intense 5 weeks of training its time for everyone to catch their... Read More

“Fireball” 30 Minute AMRAP: teams of 3 100/75 Calorie row 75 Wall balls (20/14) 50 Power cleans (115/85) Box Brief: Our next 6 Week Challenge starts on April 9th! Registration opens up this Wednesday. We are limiting sign ups so register quickly. Anyone is welcome to join in and reach their health fitness goals. Invite... Read More

“Sonic Boom” 3 Rounds: 400 Meter run 10 Ring muscle-ups Box Brief: Coming off of a very intense 5 weeks of training its time for everyone to catch their breath this week and relax. Programming is meant to be done at a lower intensity with regular training resuming the following week. Starting the first week... Read More

“Goat Day” 20 Minute EMOM: Odd Minutes – Goat 1 Even Minutes – Goat 2 Box Brief: Congratulations to everyone who survived yet another CrossFit Open.

“Tabata Be Kidding Me” 8 Rounds Each Station: 20 seconds on, 10 seconds off KBS (53/36) Burpees Row for calories Strict press (75/55) 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... Read More