“Crystal Palace” 7 Minute AMRAP: teams of 3 50 Front squats (135/95) 50 Front squats (185/125) AMRAP – Front squats (225/155) 3-minute rest 7 Minute AMRAP: 50 Bench press (135/95) 50 Bench press (155/105) AMRAP – Bench press (185/125) 3-minute rest 7 Minute AMRAP: 50 Deadlift (185/125) 50 Deadlift (225/155) AMRAP – Deadlift (275/185) Box... Read More

“Black Lung” For Time: 400 Meter run 100 Meter farmers carry (72s/53s) 800 Meter run 100 Meter farmers carry 400 Meter run Box Brief: This Saturday will be our Hero WOD Saturday! This month we will be doing DVB during our 9 and 10am classes. DVB is a local hero which several of our members... Read More

“Tumbleweed” 7 Minute Ladder: 3/3 6/6 9/9 etc… Thrusters (95/65) Bar over burpees Box Brief: Congrats to Hugh Black for being the November Member of the Month at Apollo! Scroll down to learn more about Hugh. Congratulations on being the November Member of the Month!  You’ve been a long time member, and I’m super excited... Read More

Box Brief: Happy Sunday!  I want to wish all former and active military personnel a late Happy Veterans Day!  Thank you all for your service.  We have another movie day on our hands!  CrossFit HQ continues to release some great content.  Today’s video shows us the strength of the human spirit.  As always,  I hope... Read More

“Three Wise Men” 4 Minute AMRAP: 5 Hang squat snatch (135/95) 10 Bar facing burpees 2-minute rest 4 Minute AMRAP: 10 Power cleans (135/95) 20 Pull-ups 2-minute rest 4 Minute AMRAP: 15 Box jumps overs (24/20) 30 Wall balls (20/14) Box Brief: Happy Veterans Day! Have a great weekend everyone.

20 Minute AMRAP:teams of 2 150 Meter sprint 10 Deadlifts (225/155) 15 Sit-ups Box Brief: Today is Bring a Friend Day!

Pause Front Squat Build to heavy set of 3 “Dilly Dilly” For Time: 50/35 Calorie row 50 T2B Box Brief: Bring A Friend Day is this Thursday!! Our very own Derek Weida is competing this Saturday in Arizona at The Rush Club. Wish him luck when you see him and let’s cheer him on this... Read More

“Trap Queen” 15 Minute AMRAP: 30 Double unders 15 HSPU 30 Double unders 15 Dumbbell power cleans (50s/35s) Box Brief: This Thursday is Bring a Friend Day (BAFD)!

“Dune Buggy” 3 Rounds: 7 Muscle-ups 50 Air squats 10 Hang power snatch Box Brief: Bring A Friend Day is this Thursday!!!

Box Brief: Hello and welcome to the Sunday blog!  Today’s topic is about dealing with injury.  Unfortunately, as long as you have a body you will be susceptible to injury.  That’s just part of life, and it can happen doing anything.  Now I’m not saying any of this to scare you, but rather to prepare... Read More