Pause Back Squat Find 1 rep max -then- 5 Reps @ 80% of today’s 1 rep max “Double Trouble” 8 Minute AMRAP: 30 Double Unders 15 Sit-ups Box Brief: Our first Extra Training Clinic is this Thursday night at 6:30pm! We will be going over Bar Muscle-ups. This is free to all members! We only... Read More

“Cindy” or “Mary” “Cindy” 20 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Air squats -OR- “Mary” 20 Minute AMRAP: 5 HSPU 10 Pistols 15 Pull-ups Box Brief: Weightlifting Clinic is this Saturday at 11:30am. Cost is $20 (paid to Ricky). Sign up sheet is on the front desk. We have Apollo teams competing at Fit... Read More

“Hells Angels” 7 Rounds: 200 Meter run 10 Burpees box jump overs (24/20) Box Brief: Weightlifting Clinic is this Saturday at 11:30am. Cost is $20 (paid to Ricky). Sign up sheet is on the front desk. Our first Extra Training Clinic is this Thursday night at 6:30pm! We will be going over Bar Muscle-ups. This... Read More

Box Brief: Welcome to our Sunday blog!  The topic this week is on achieving a goal.  We’ve talked before about how to set a goal and work towards it.  But we don’t often mention the patience and time required.  There will be points where it feels like progression is slow or nonexistent.  If we continue to... Read More

“Grip It & Rip It” 4 Rounds: 25 Push press (95/65) 50/35 Calorie row 100 Double unders Box Brief: The monthly CrossFit Apollo Nutrition video is here! This month we talk about improving our decision making process regarding food.  How can you make a better food choice tomorrow? Watch our video below and find out.

“Captain Crunch” 4 Minute AMRAP: 600 Meter Run -then- 15 Deadlifts (225/155) 15 Bar Over Burpees 20 Sit-ups 4-minute rest 4 Minute AMRAP: 400 Meter Run -then- 10 Deadlifts (275/185) 15 Bar Over Burpees 25 Sit-ups 4-minute rest 4 Minute AMRAP: 200 Meter Run -then- 5 Deadlifts (315/205) 15 Bar Over Burpees 30 Sit-ups Box... Read More

Squat Snatch Find 1 rep max “Chutes and Ladders” 7 Minute Ladder: 3/3, 6/6, 9/9, 12/12, etc… Overhead squat (135/95) Ring dips Box Brief: This Saturday we will be the return of “Hero Workout Saturdays.”  The workout will begin at 7:45am, doors to the gym open at 7:15am.  We will still have our normally scheduled... Read More

“Marching Band” 4 Rounds: 400 Meter Run 50’ Dumbbell Walking Lunge (50s/35s) Box Brief: Bring A Friend Day is this Thursday!!!

“Twisted Sister” 12 Minute AMRAP: 15 C2B Pull-ups 20 Burpees 15 SDLHP (95/65) Box Brief:  Bring A Friend Day is this Thursday!!!Congratulations to all the ladies who competed this weekend at Femme Royale! Lexi and Amber took 2nd in the RX division while Jessica and Stephanie M took 3rd in the Fun division.

“Hard Labor” 25 Minute AMRAP: teams of 3 80/60 Calorie row 80 Synchronized bar facing burpees (115/85) 80/60 Calorie row 60 Synchronized front rack lunges (115/85) 80/60 Calorie row 40 Synchronized push jerks (115/85) 80/60 Calorie row 20 Synchronized thrusters (115/85) Box Brief:  Don’t forget we have some of our amazing ladies competing this Saturday at Femme Royal.  Events... Read More