15 Minute AMRAP: 30 Double unders 15 Power cleans (115/80) 30 Double unders 15 T2B Box Brief: Another huge congratulations and thank you to everyone who came out this Saturday to the Disciples Hopper Classic! Thanksgiving Schedule: Thursday – Only a 9am class Friday – Closed Saturday – Closed

Box Brief: Welcome to the Apollo Sunday blog!  I wanted to start by congratulating all of our Apollo athletes who competed at the Hopper Classic!  And a big thank you to our community for all of your support.  This week I want to discuss flexibility.  As most of you know, if you lack flexibility then... Read More

For Time: 12 minute cut-off 27 – 21 – 15 Front squats (145/100) HSPU @15 Minutes 5 Minute AMRAP: Muscle-ups Box Brief: Saturday classes are cancelled. Come join us at Crossfit Disciples to cheer on all of our Apollo athletes. Events start at 7am and end at 5pm.  Event heats are posted here.

15 Minute AMRAP: Buy in – 100/75 Calorie row 2 Rope climbs 10 Burpee box jumps (24/20) 50 Double unders Box Brief: There are no morning classes this Saturday.  Instead, come join us at Crossfit Disciples to cheer on all of our Apollo athletes. Events start at 7am and end at 5pm.  Event heats are posted... Read More

Back Squat 10 Sets of 2 reps Strict Press 10 Sets of 2 reps Box Brief: Saturday morning classes have been cancelled.  Instead, come join us at Crossfit Disciples to cheer on 30 of our Apollo athletes. Events start at 7am and end at 5pm.

20 Minute AMRAP: 200 Meter run 20 Power cleans (95/65) 20 Ring push-ups Box Brief: The weightlifting clinic is this Thursday at 6:30pm. The cost is $20.

5 Rounds: 15 Chest to bar pull-ups 30 Pistols Box Brief: Weightlifting clinic is this Thursday at 6:30pm. Classes will be cancelled to accommodate.

Box Brief: It’s that time of the week again!  Welcome to the Sunday blog.  Today’s topic is about carbohydrate selection based on your needs and goals.  There are a lot of factors to consider when deciding what carbs to include in your diet.  We should consider micronutrient density, amount of fiber, timing of consumption, and so much... Read More

“Jack” 20 Minute AMRAP: 10 Push press (115/80) 10 KBS (53/36) 10 Box jumps (24/20) Box Brief: I hope everyone has a great weekend and don’t forget to stretch!

For Time: 400 Meter run, 50 Sit-ups, 40 Skull squats, 30 Push-ups 400 Meter run, 40 Sit-ups, 30 Skull squats, 20 Push-ups 400 Meter run, 30 Sit-ups, 20 Skull squats, 10 Push-ups Box Brief: Today is Bring a Friend Day.  Let the fun begin!