Back Squat 10 – 8 – 6 – 4 – 2 “Tabata” Back squat (45/35) Box Brief: We have an Apollo team competing this weekend at Wodapalooza!  Eddy, Justin & Drew fly out tomorrow to Miami.  We wish them luck this weekend!

4 Minute Clock: 3 Rounds: 30 Double unders 20 Push-ups -then- Max row for calories 4 minute rest 4 Minute Clock: 3 Rounds: 30 Double unders 15 Hand release push-ups -then- Max row for calories 4 minute rest 4 Minute Clock: 3 Rounds: 30 Double unders 10 Ring dips -then- Max row for calories Box... Read More

“Open Workout 16.1” 20 Minute AMRAP: 25′ Overhead walking lunge (95/65) 8 Bar Facing burpees 25′ Overhead walking lunge 8 C2B pull-ups Box Brief: This Thursday is Bring A Friend Day!

Box Brief: The holidays are over, and the Sunday blog is back!  This week we’ll have a goal board set up.  The idea is set a CrossFit related goal, and work towards achieving it over the next twelve months.  So, in the spirit of what I’m calling “Goal Week,” I’ve found a very informative article.... Read More

20 Minute AMRAP: 200 Meter Run 15 Box Jumps (24/20) 10 HSPU Box Brief: Only one class Saturday at 9am followed by our annual goal setting meeting. Let’s get together and set some goals for the new year! Our aim is to teach how to create a goal and provide some great tips to help... Read More

For Time: 50 Calorie row 50 Triple unders 50 L Pull-ups 50 SDLHP (95/65) 50 Inverted burpees 50 T2B 50 Calorie row Box Brief: This Saturday at 10am we will have a goal setting session.  The normally scheduled 10am workout has been cancelled.

3 Rounds: Every 4 minutes for as long as possible 3 Power cleans 3 Front squats 3 Push jerks Choose your starting weight Men increase by 20lbs and women by 10lbs every 4 minutes.  Box Brief: Don’t forget about our weightlifting clinic this Saturday at 11:30am.  Sign up sheet is at the whiteboard.  Cost is... Read More

10 Rounds: 30 Seconds dumbbell snatch (50/35) 30 seconds rest 30 Seconds ring dips 30 seconds restBox Brief: This Saturday we’ll have one workout at 9am and our goal setting session afterwards at 10am.  See you there!

5 Rounds: 15 Bar over burpees 10 Thrusters (95/65) 5 Bar Muscle-ups Box Brief: Weightlifting clinic is this Saturday at 11:30am.

3 Minute AMRAP: Buy-in: 75 Double unders 15 Dead lifts (185/135) 15 Bar facing burpees 3-minute rest 3 Minute AMRAP: Buy-in: 75 Double unders 10 Dead lifts (225/155) 10 Bar facing burpees 3-minute rest 3 Minute AMRAP: Buy-in: 75 Double unders 5 Dead lifts (275/185) 5 Bar facing burpees Box Brief: Enjoy your weekend and... Read More