For Time: 5 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Air squats 3 Rounds of “DT” 12 Deadlifts (155/105) 9 Hang power cleans (155/105) 6 Shoulder to overhead (155/105) 1000 Meter Row Box Brief: Congrats to Dawn Zabroske for being the February Member of the Month at Apollo! Scroll down to learn more about Dawn.... Read More

3 Rounds: 10 C2B Pull-ups 20 OHS (75/55) 10 C2B Pull-ups 60 Double unders Box Brief: It’s that time of year again. The Open is upon us! That means for 5-weeks we will over analyze our strategies, diets and workout partners. We may lose sleep and sanity while we stay up refreshing the leaderboard. Hoping... Read More

20 Minute AMRAP: 400 Meter run 30 Sit-ups 20 Push-ups 200 Meter run 15 Sit-ups 10 Push-ups Box Brief: Don’t forget we have our weightlifting clinic this Saturday at 11:30am.  There are only a few spots still available!

Back Squat 5 – 5 – 5 Bench Press 5 – 5 – 5 Strict Pull-ups 3 Sets for max reps Box Brief: Want to improve your mobility and recover from each week’s workouts? That was rhetorical, of course you do!  Normally I remind you guys to mobilize every week, but before today I haven’t... Read More

“Paul Pena” 7 Rounds: 100 Meter run 19 KBS (72/53) 10 Burpee box jumps (24/20) *3-minute rest Box Brief: The Maltz Challenge is being held at Apollo on Friday March 10th.  More details will be released the closer we get to this amazing event. Army Captain Paul Pena, 27, of San Marcos, Texas, died on... Read More

“Open WOD 16.4” 13 Minute AMRAP:  55 Dead lifts (225/155) 55 Wall balls (20/14) 55 Calorie row 55 HSPU Box Brief: The Open is right around the corner. That means our Apollo Open Team Championships is back in action!! Weightlifting clinic is this Saturday at 11:30am.

Box Brief: Welcome to the Sunday blog.  We’re one month into the the new year! The pursuit of our goals should be in full swing, right?  Well, if you’ve already found yourself in a “goal rut” then I have the perfect article for you.  These goals can feel very daunting if we don’t set a... Read More

“Filthy Fifty” For Time:  50 Box jumps (24/20) 50 Jumping pull-ups 50 KBS (35/26) 50 Walking lunges 50 Knees to elbows 50 Push press (45/35) 50 Sit-ups 50 Wall balls (20/14) 50 Burpees 50 Double unders Box Brief: Details about out 2nd Annual Apollo Championship coming next week. Stay tuned!

5 Rounds: 4 Minute AMRAP: 30 10 Meter Shuttle Runs 15 Burpees With the remainder of your time – Row for max calories.  *4 minute rest  Box Brief: Today is Bring a Friend Day! Don’t forget to register for the CrossFit Open! We’re only a few short weeks away!

Pause Front Squat Find 2 rep max For Time: 8 Clean and jerks (185/125) 12 Clean and jerks (165/115) 16 Clean and jerks (145/95) 20 Clean and jerks (95/65) Box Brief: Watching your favorite show? Spend a little time stretching while you watch!