Pause Bench Press Build to heavy single 2 Rounds: Max reps + 1 @80% of today’s 1RM (no pause) Max reps + 1 @70% of today’s 1RM (no pause) Max reps + 1 @60% of today’s 1RM (no pause) 3 Sets: not for time 10-15 Ring push-ups 20 Weighted sit-ups Box Brief: Thursday is Bring... Read More

“Power Up” 12 Minute AMRAP: 150 Meter run 15 Power snatches (75/55) Box Brief: This Thursday is Bring a Friend Day (BAFD)!

“May I Have Another” Every 7 Minutes for 21 Minutes: For Time: 20 Dumbbell thrusters (35s/25s) 5 Ring muscle-ups 15 Dumbbell thrusters 5 Ring muscle-ups 70 Double unders Box Brief: This Thursday is Bring a Friend Day!

Jolene!!! Congrats on being our December Member of the Month! Welcome to the exclusive group of amazing humans at Apollo. When and how did you get started with Apollo? I met Leean Hernandez through a mutual friend in the summer of 2014. We started talking about fitness/CrossFit, and that she really enjoyed going to Apollo.... Read More

“Shake and Bake” For Time: teams of 2 50 – 40 – 30  C2B Pull-ups Ring Dips -then- 30 – 20 – 10 OHS (135/95) Box Jumps (30/24)

“Road Trip” 25 Minute Clock: Run for max meters *Every 5 minutes, stop and complete 15 burpees

Hang Squat Clean Build to a 1 rep max Every 90 Seconds for 15 Minutes: 3 Hang Squat Cleans @70% of today’s 1RM

“Temple of Doom” 3 Minute AMRAP: 50 Double Unders 15 SDLHP (75/55) 15 Push Press (75/55) 3-minute rest 3 Minute AMRAP: 40 Double Unders 12 SDLHP (95/65) 12 Push Press (95/65) 3-minute rest 3 Minute AMRAP: 30 Double Unders 9 SDLHP (115/85) 9 Push Press (115/85) 3-minute rest 3 Minute AMRAP: 20 Double Unders 6... Read More

“Air Ball” 4 Rounds: 20/15 Calorie Row 30 Wall Balls (20/14) 5 Bar Muscle-ups

“Mixed Bag” For Time: 1000 Meter row 50 Dumbbell squat cleans (35s/25s) 30 T2B Box Brief: For those signed up for the weightlifting clinic, a reminder this class starts at 11:30am on Saturday.  Money is paid directly to Ricky.