For Time: 800 Meter run 27 Deadlifts (185/135) 54 Sit-ups 600 Meter run 21 Deadlifts (185/135) 42 Sit-ups 400 Meter run 15 Deadlifts (185/135) 30 Sit-ups 200 Meter run 9 Deadlifts (185/135) 18 Sit-ups Box Brief: Thursday is right around the corner.  Bring your Friends! Halloween is next Monday so we will have a limited schedule. All morning... Read More

For Time: 1000 Meter row 3 Rounds: 15 Bar over burpees 10 Squat snatches (115/80) Box Brief: This Thursday is Bring a Friend Day!

5 Minute AMRAP: BUY IN – 150 Double unders 12 Thrusters (95/65) 12 C2B  pull-ups Rest 5 minutes 5 Minute AMRAP: BUY IN – 100 Double unders 9 Thrusters (115/80) 12 T2B Rest 5 minutes 5 Minute AMRAP: BUY IN – 50 Double unders 6 Thrusters (135/95) 12 Pull-ups Box Brief: This Saturday is full... Read More

Box Brief: Welcome and hello! This is the Sunday blog.  My opportunity to dispense information to the awesome people of Apollo.  This week’s topic involves that infamous RX symbol we see on the whiteboard.  For those of you who may be newer, the RX symbol refers to doing a workout “prescribed.”  It’s very easy to... Read More

“Glen” 30 Clean and jerks (135/95) 1 Mile run 10 Rope climbs 1 Mile run 100 Burpees Box Brief: This has been a tough week.  Make sure to mobilize when you have time.

8 Rounds: 30 Seconds row for calories 30 Seconds rest Rest 2 minutes 8 Rounds: 30 Seconds double unders 30 Seconds rest Rest 2 minutes 8 Rounds: 30 Seconds row for calories 30 Seconds rest Box Brief: The weightlifting clinic is tonight at 6:30pm. Sign up sheet is on the whiteboard.  Also don’t forget that... Read More

Back Squat Build to a heavy set of 3 4 Rounds: 5 Ring rows with pause 25 PVC sit-ups Box Brief: The weightlifting clinic is this Thursday at 6:30pm.  The cost is $20.  Also the 6:30-7:30pm classes will be cancelled on that day.

For Time: 35 Ring push-ups 25 Front squats @ body weight 25 Ring push-ups 15 Front squats @ body weight 15 Ring push-ups 5 Front squats @ body weight Box Brief: Alright Gentleman!! Movember is approaching. This means our peers will respect us, our women will be disgusted with us and the world will love... Read More

18 Minute AMRAP: 4 Bar muscle-ups 8 Power snatches (115/80) 16 Box jumps (24/20) Box Brief: Weightlifting Clinic is this Thursday at 6:30pm. Classes will be cancelled at 6:30 and 7:30pm

Box Brief: The Sunday blog is back!  Today’s topic is stretching.  Every week I post a reminder to stretch a little during your free time.  The importance of this cannot be overstated.  The majority of Crossfitters deal with a lot of soreness, tightness and general immobility as the week of training goes on.  If we... Read More