“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!

For Time:  21 Thrusters 400 Meter run 18 Thrusters 400 Meter run 15 Thrusters 400 Meter run Athletes pick their own weights Box Brief: Don’t forget to bring your friends this Thursday!

“Open WOD 16.3”  7 Minute AMRAP: 10 Power snatch (75/55) 3 Bar Muscle-ups Box Brief: This Thursday is Bring a Friend Day! The CrossFit Open in only a few short weeks away.  It’s a great experience, so don’t forget to sign up!

  5 Rounds: 15 Deadlifts (225/155) 25 Wall balls (20/14) Box Brief: I haven’t mentioned it in a while, don’t forget to stretch over the weekend!

5 Rounds For Time: Choose any of the three workouts 500 Meter row 400 Meter run Or 500 Meter row 25 Calorie bike Or 500 Meter row 15 Burpees over the rower Rest 2 minutes between rounds. Score is your best and worst round. Box Brief: The weighlifting clinic is tonight!  Don’t forget our 6:30 &... Read More

Bench Press 10 – 8 – 6 – 4 – 2 5 Minute AMRAP: Muscle-ups Box Brief: For those of you doing the Strava running challenge, this is the last week.  Get those runs in!