15 Minute EMOM: Minute 1- 15/12 Calorie row Minute 2 – 5 OHS (95/65) + 7 C2B pull-ups Minute 3 – :30 Max HSPU Box Brief: It’s Recovery Wednesday!

7 Rounds: every 3 minutes 400 Meter run 10 Hang power cleans (115/80) Box Brief: Each week I’ll remind you guys of our open season schedule.  Here it is! Thursday – 6:30pm-Close we will set up heats and judges after the announcement. No official classes will be run but anyone and everyone is welcome to do... Read More

4 Minute AMRAP: 30 Double unders 15 Wall balls (20/14) 15 T2B 4-minute rest 4 Minute AMRAP: 40 Double unders 20 Wall balls 15 T2B 4-minute rest 4 Minute AMRAP: 50 Double unders 25 Wall balls 15 T2B Box Brief: Extra credit cards are due by Monday night at 5pm.

Box Brief: This is the Apollo Sunday blog, I’m glad you could stop by.  I hope everyone had a great first week of the Open.  I’m excited to reintroduce the topic of sugar back into your life.  We’ve discussed this topic in great detail before, but  I continue to find good information.  Today’s article is... Read More

“Goat Day” 20 Minute EMOM: Odd Minutes – Goat 1 Even Minutes – Goat 2 Box Brief: And The Open has begun! Attached below are the teams for the in house Open Championships. Contact them ASAP because you need to get on the extra credit.Scoring will be done a little differently this year. This year... Read More

10 Rounds: teams of 2 7 Deadlifts (275/185) 14 Wall balls (20/14) 21 Sit-ups Box Brief: Maltz Challenge T-shirts order forms must be turned in by the 27th for people to receive their shirt on the day of the event. Today is Bring a Friend Day!

Strict Press Find 1 rep max 4 Sets: 30 Seconds max hang dumbbell squat cleans (50/35) 30 Seconds Rest 30 Seconds max push press  90 Seconds Rest Box Brief: Posted below is the Weekly Apollo Recovery video.  In addition to the video, I have some additional reading for you here.  Watch the video then read... Read More

10 Minute AMRAP: 50 Double unders 25 Power cleans (95/65) 50 Double unders 20 Power cleans (135/95) 50 Double unders 15 Power cleans (185/125) 50 Double unders 10 Power cleans (225/155) 50 Double unders 5 Power cleans (275/185) Box Brief: Don’t forget to sign up for the CrossFit Open! People are wondering when we are... Read More

For Time: 800 Meter Run -Then- 3 Rounds: 10 Thrusters (115/80) 20 T2B 10 Burpee box jumps (24/20) Box Brief: Bring a Friend Day is this Thursday!! Maltz Challenge T-shirts order forms must be turned in by the 27th for people to receive their shirt on the day of the event.

Box Brief: The Sunday blog is up and running!  The first CrossFit Open workout will be announced in four short days.  In the spirit of this lovely event, I wanted to discuss mental fortitude.  Our bodies are capable of amazing things, but only if our minds allow it.  We train our bodies to be healthy... Read More