Speed Front Squat 2 – 2 – 2 – 2 Athletes will pause for one second at the bottom and stand up as fast as possible. Only increase weight if reps remain fast. Split Jerk Find 1 Rep max 6 Minute AMRAP: 15 Calorie row 15 Thrusters (95/65) Box Brief: Congrats to Taylor Prince for being... Read More

4 Rounds: 21 SDLHP (95/65) 15 Bar over burpees 9 Strict HSPU Box Brief: Athletes extra credit cards and scores need to be submitted by Monday night at 5pm. Bring A Friend Day is this Thursday!!

Box Brief: (Insert clever Sunday blog greeting).  With the Open upon us, and temperatures rising it’s time to reintroduce the topic of hydration.   We often forget the importance of water consumption in our busy day-to-day routine.  But if we neglect proper hydration our health, performance, and even energy levels could suffer.  Enjoy today’s article... Read More

“Goat Day” 20 Minute EMOM: Odd Minutes – Goat 1 Even Minutes – Goat 2 Box Brief: This weeks extra credit is about to get interesting. We only have three tasks this week but each are worth 15 points so be sure you get them done. Extra credit cards must be turned in by Monday... Read More

Bench Press Find a 1RM 10 Minute AMRAP: 1 Rope Climb 10 Push-ups 14 Pistols Box Brief: This weeks first Open scores for our team competition are in!! Go to our Apollo Members Page to see the standings.  The CrossFit Open workout is announced tonight at 5pm!

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