Box Brief: This is the Sunday blog, and today’s topic of discussion is maintaining your health during travel.  This is a tough one, the process of travel can leave you stressed, under eating, and consuming some questionable foods.  But planning ahead will set you up for success, and allow you to enjoy the journey.  Today’s... Read More

“Goat Day” 20 Minute EMOM: Odd Minutes – Goat 1 Even Minutes – Goat 2 Box Brief: Just a reminder, we’re having our Friday Night Lights to end the open today.  Because of this all night classes are cancelled.  The first Open heat will start at 4pm with the potluck happening throughout the event.

“Tabata” 8 rounds each: 20 seconds on, 10 seconds off 1 minute rest between exercises KBS (53/36) Burpees Row for calories Strict press (75/55) Box Brief: Today is Bring a Friend Day! There will be no night classes this Friday so we can have our very Friday Night Lights to end the Open. Morning classes... Read More

15 Minute Clock Every 3 Minutes complete 2 Rounds: 7 Thrusters (95/65) 3 Ring Muscle-ups 30 Double unders Box Brief: 17.5 Extra Credit One person from your team brings a friend to Bring A Friend Day and posts a picture on personal social media with your buddy. (15 Points) Bring one dish to share for... Read More

7 Minute AMRAP: 10 Power Cleans (135/95) 20 Push-ups “Death By” 10 Meter run Box Brief: This Thursday is Bring a Friend Day!

5 Rounds: 400 Meter run 15 Toes to bar 30 Air squats Box Brief: There will be no night classes this Friday so we can have our very Friday Night Lights to end the Open. Morning classes will run normally. The first heat of athletes will go at 4pm with the potluck going throughout. The... Read More

“Goat Day” 20 Minute AMRAP: Odd Minutes – Goat 1 Even Minutes – Goat 2 Box Brief: Just a reminder, extra credit for your Open team is due by Monday at 5pm.

20 Minute AMRAP: 100 Meter Front rack KB carry (53s’36s) 15 Box jumps (30/24) 30 Sit-ups 10 Strict pull-ups Tonight we will be cancelling our 5:30 and 6:30pm classes because of all the craziness happening with the Open. We will begin the open workouts at 6ish. The 7:30pm class will run on schedule.

4 Minute AMRAP: 15 Calorie row 15 Front squats (135/95) 4 Minutes rest 4 Minute AMRAP: 15 Calorie row 15 Shoulder to overhead (115/80) 4 Minutes rest 4 Minute AMRAP: 15 Calorie row 15 Thrusters (95/65) Box Brief: The recovery video is up!

Speed Front Squat 2 – 2 – 2 – 2 Power Clean Find 1 rep max Box Brief: Just a reminder to stay classy CrossFit Apollo.  Also, don’t forget Thursday we will be cancelling out 5:30 & 6:30pm classes due to the Open announcement.