20 Minute AMRAP: teams of 2 10 Deadlifts (275/185) 20 Box jumps (24/20) 30 Sit-ups 200 Meter run w/ WB Run is performed together Box Brief: Today is Bring a Friend Day!

Back Squat Find 1 rep max Squat Snatch Find 1 rep max Box Brief: The mobility video is up!

18 Minute EMOM: Minute 1 – 20 Unbroken wall balls (20/14) Minute 2 – 30 Double unders + 8 Toes to bar Minute 3 – 8 Burpee box jump overs (24/20) Box Brief: Bring a Friend Day is this Thursday!

“Grace” For Time: 30 Clean and jerks (135/95) 90 Second AMRAP: Ring muscle-ups 90 seconds rest 60 Second AMRAP: Ring muscle-ups 60 seconds rest 30 Second AMRAP: Ring muscle-ups Box Brief: This Thursday is Bring a Friend Day!

21 – 15 – 9 Power snatch (115/80) Overhead squat (115/80) Bar over burpee Box Brief: Saturday classes are back to normal!

20 Minute AMRAP: teams of 2 1 Rope climb 6 Strict HSPU 50′ Walking lunge One partner completes full round then switch Box Brief: Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. Cost is $20.

15 Minute AMRAP: 20 KBS (53/36) 20 Sit-ups 15 Box jumps 15 T2B Box Brief: Congratulations to all the teams that competed in this year’s CrossFit Apollo Open Championship.  And now for the moment everyone is waiting for…the results!!  Coming in at third place is….Dumbell and Donuts!!  Second place goes to Snatch us if you... Read More

7 Minute AMRAP: teams of 3 50 Power cleans (135/95) 50 Power cleans (185/125) AMRAP Power cleans (225/155) 3 Minute Rest 7 Minute AMRAP: 50 Bench press (135/85) 50 Bench press (185/115) AMRAP Bench press (225/135) 3 Minute Rest 7 Minute AMRAP: 50 Front squats (135/95) 50 Front squats (185/125) AMRAP Front squats (225/155) Box... Read More

3 Rounds: 400 Meter Run 10 Ring Muscle-ups Box Brief: Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. The Saturday classes are back!!

Box Brief: This is the Sunday blog, and today’s topic of discussion is maintaining your health during travel.  This is a tough one, the process of travel can leave you stressed, under eating, and consuming some questionable foods.  But planning ahead will set you up for success, and allow you to enjoy the journey.  Today’s... Read More