Box Brief: Welcome to the Sunday blog!  I’ve been discussing recovery a lot the past two weeks.  The focus has been recovery through stretching and foam rolling/pressure point techniques.  However, there is another equally important piece to this recovery puzzle.  SLEEP!  This is a topic we’ve discussed before but I can’t stress the importance of... Read More

6 Rounds: 10 Dumbbell snatches (50/35) 10 1-Arm overhead walking lunges (50/35) 5 Muscle-ups Box Brief: The Maltz Challenge is happening on March 10th, more details below.

20 Minute AMRAP: teams of 2 400 Meter run *together 40 Russian KBS (72/53) 40 Sit-ups 4 Rope climbs Box Brief: Today is Bring a Friend Day!

5 Rounds: 4 Minute Clock: 30/20 Calorie row 30 10 Meter shuttle runs Max burpees to a target w/the remainder of time 4 Minute Rest Box Brief: We have multiple members competing in the Valentine’s Day Massacre this Saturday from 7am to 6pm.  This is a local competition being host by SinCity CrossFit.  Come out... Read More

Squat Clean Build to heavy 1 rep For Time: 21 – 15 – 9 Front squats (155/105) Box jumps (30/24) Box Brief: Bring a Friend Day is this Thursday!

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