“Players Choice” 1RM Squat Back squat Front squat Overhead squat Gymnastic Test Max muscle-ups Max pull-ups Max strict HSPU Conditioning Test 500 Meter row 50 Calorie bike 400 Meter run Box Brief: Weightlifting Clinic is this Thursday at 6:30pm. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). The 6:30... Read More

“Dead Weight” 21 – 15 – 9 Deadlifts (275/185) Burpees over bar Box Brief: People are wondering when we are hosting the Open workouts during the open. Here it is! 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... Read More

Box Brief: Happy Sunday!  I’m very excited about this week’s article.  It discusses the importance to breathing correctly during workouts.  Just like with body movements we can develop bad habits with our breathing over a lifetime.  Today’s post will describe what those bad habits are and how we correct them.  Enjoy!

“Open Test” 20 Minute AMRAP: 50 Wall balls (20/14) 50 Double unders 40 Box jumps (24/20) 40 T2B 30 C2B pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring muscle-ups Box Brief: Congrats to Krista Pool for being the February Member of the Month at Apollo! Scroll down to learn... Read More

“Ball and Chain” 15 Minute AMRAP: Run around building w/KB (53/36) 15 KBS (53/36) 15 Sit-ups 15 Push-ups Box Brief: Bring A Friend Day is this Thursday! Weightlifting Clinic is this Saturday at 11am. We only have 12 spots available so sign up quick! Sign up sheet is on the front desk. Cost is $20... Read More

“Guts and Glory” 12 – 9 – 6 Power clean (135/95) Thruster (135/95) Box Brief: Bring A Friend Day is this Thursday! Weightlifting Clinic is this Saturday at 11am. We only have 12 spots available so sign up quick! Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).

“Pump It Up” 4 Rounds: 30/20 Calorie row 20 Dumbbell walking lunges (50s/35s) 50 Double unders Box Brief: Bring A Friend Day is this Thursday! Weightlifting Clinic is this Saturday at 11am. We only have 12 spots available so sign up quick! Sign up sheet is on the front desk. Cost is $20 (paid to... Read More

“Hang Over” 20 Minute AMRAP: 400 Meter Run 20 Burpees 10 Bar Muscle-ups Box Brief: Bring A Friend Day is this Thursday! Weightlifting Clinic is this Saturday at 11am. We only have 12 spots available so sign up quick! Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).

Box Brief: Welcome back to the Sunday blog!  This week I’m posting an old school article from Greg Glassman.   He wrote this article in 2002, but the principles of fitness haven’t changed at all.  This is where “World-Class Fitness in 100 Words” was created.  This post is a wealth of knowledge, I read it once... Read More

Squat Snatch Find 1 rep max “Stepping Stone” 10 Minute AMRAP: 5 Hang Power snatches (95/65) 10 Overhead lunges (95/65) 1 Rope climb Box Brief: This Saturday at 10am we are hosting a “Ferda Boys” event sponsored by Lululemon. Lululemon invited 3 male athletes from 10 different CrossFit gyms to throw down. Its not a... Read More