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.

4 Rounds: 30 Wall balls (20/14) 50 Double unders 7 Ring muscle-ups Box Brief: This Thursday 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.

Box Brief: Looking for Monday’s workout? Well you’ve stumbled upon our Sunday blog instead! Today’s subject is all about our ability to bounce back from a break in training.  We’ve all had to step away from our training at one point.  The most common thing  I hear is “It feels like I’m starting over from... Read More

Maltz Challenge For Time: 400 Meter run 50 Pull-ups 100 Meter fireman’s carry 50 Dips 100 Push-ups 50 Knee to elbows 100 Sit-ups 400 Meter run Box Brief: Maltz Challenge is today at 10am. All morning classes will be cancelled. Open gym and night classes will run on schedule.

“Goat Day” 21 Minute EMOM: Odd Minutes – Goat 1 Even Minutes – Goat 2 Box Brief: Today is Bring a Friend Day!

16 Minute EMOM: Minute 1 – 200 Meter run Minute 2 – 10 Deadlifts (225/155) Minute 3 – 200 Meter run Minute 4 – 30 Double unders + 7 C2B pull-ups Box Brief: Maltz Challenge is this Friday at 10am. All morning classes will be cancelled. Open gym and night classes will run on schedule.