Box Brief: The Sunday Blog is here! This week’s article comes straight from CrossFit HQ.  It’s a wonderful thought provoking journal entry about maintaining “fitness” in our later years.  We often hear the phrase, “movement is life.”  And I couldn’t agree more. But there is a large population that think walking is enough movement for... Read More

“17.3” Prior to 8:00, complete: 3 Rounds: 6 Chest to bar pull-ups 6 Squat snatches (95/65) 3 Rounds: 7 Chest to bar pull-ups 5 Squat snatches (135/95) *Prior to 12:00, Complete: 3 Rounds: 8 Chest to bar pull-ups 4 Squat snatches (185/135) *Prior to 16:00, Complete: 3 Rounds: 9 Chest to bar pull-ups 3 Squat... Read More

“I Dip, You Dip, We Dip” For Time: 300 Meter run 36 KB lunges (53s/36s) 30 Ring dips 300 Meter run 24 KB lunges 18 Ring dips 300 Meter run 12 KB lunges 6 Ring dips 300 Meter run Box Brief: Our Saturday class times are moving to 8:30 and 9:30am starting this weekend. Weightlifting... Read More

“Roly Poly” Every 10 Minutes, for 30 Minutes 50/40 Calorie row 40 Burpees 3 Rope climbs Box Brief: Our Saturday class times are moving to 8:30 and 9:30am starting this weekend. 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 and... Read More

Sumo Deadlift Find 1 rep max “Sneak Attack” 4 Rounds: 1 Minute Max KBS (72/53) 1 Minute Max sit-ups 1 Minute Max double unders Box Brief: Our Saturday class times are moving to 8:30 and 9:30am starting this weekend. Weightlifting Clinic is this Thursday at 6:30pm. Sign up sheet is on the front desk. Cost... Read More

“Lifeguard” 10 Rounds: not for time 10 Unbroken Thrusters Slow Jog Around Building Box Brief: Our Saturday class times are moving to 8:30 and 9:30am starting this weekend. 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 and 7:30pm to accommodate.

Box Brief: The Sunday Blog is at it again!  I love this opportunity each weekend to provide thought provoking information.  Today we’re going to talk about developing your “core” and the benefits.  There is often confusion on what muscles are even involved when we talk about our “core.”  This week’s article will clarify what muscle... Read More

Clean & Jerk: Build to 1 rep max “Clean Shave” For Time: 15 Power cleans (135/95) 15 Bar facing burpees 15 Shoulder to overhead (135/95) 15 Bar facing burpees 15 Clean and jerks (135/95) Box Brief: As a community we’ve noticed a great desire to improve our gymnastic ability.  Due to this we’re very excited... Read More

“Freezer Burn” 10 Minute AMRAP: 20 Wall balls (20/14) 10 Strict pull-ups 5 Rounds: :20 Max Russian twist :40 Slow sit-ups Box Brief: Today is Bring a Friend Day! Congrats to Pat Arsen for being the January Member of the Month at Apollo! Scroll down to learn more about Pat. Congrats on being our January... Read More

For Time: Teams of 2 40 Rounds 100 Meter row sprints Athletes switch after a full 100-meter row is complete. The rower must be reset after each 100-meters. Box Brief: Bring A Friend Day is this Thursday!