21 – 15 – 9 Power snatch (115/80) Overhead squat (115/80) Bar over burpee Box Brief: Saturday classes are back to normal!

20 Minute AMRAP: teams of 2 1 Rope climb 6 Strict HSPU 50′ Walking lunge One partner completes full round then switch Box Brief: Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. Cost is $20.

15 Minute AMRAP: 20 KBS (53/36) 20 Sit-ups 15 Box jumps 15 T2B Box Brief: Congratulations to all the teams that competed in this year’s CrossFit Apollo Open Championship.  And now for the moment everyone is waiting for…the results!!  Coming in at third place is….Dumbell and Donuts!!  Second place goes to Snatch us if you... Read More

7 Minute AMRAP: teams of 3 50 Power cleans (135/95) 50 Power cleans (185/125) AMRAP Power cleans (225/155) 3 Minute Rest 7 Minute AMRAP: 50 Bench press (135/85) 50 Bench press (185/115) AMRAP Bench press (225/135) 3 Minute Rest 7 Minute AMRAP: 50 Front squats (135/95) 50 Front squats (185/125) AMRAP Front squats (225/155) Box... Read More

3 Rounds: 400 Meter Run 10 Ring Muscle-ups Box Brief: Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. The Saturday classes are back!!

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!