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!

Deadlift 3 – 3 – 3 @80-85% 2 – 2 – 2 @85-90% 1 – 1 – 1 @90-95% 4 Rounds: 30 Seconds handstand hold facing wall 30 Seconds rest 30 Seconds max strict T2B 30 Seconds rest Box Brief: Thursday is Bring a Friend Day!

4 Minute AMRAP: 20/15 Calorie row 20 C2B pull-ups 10 Burpee box jumps (24/20) 4-minute rest 4 Minute AMRAP: 20/15 Calorie row 20 T2B 10 Burpee box jumps (24/20) 4-minute rest 4 Minute AMRAP: 20/15 Calorie row 20 Pull-ups 10 Burpee box jumps (24/20) Box Brief: Congrats to Hugo Constantine for being the November Member of the... Read More

5 Rounds: 30 Wall balls (20/14) 15 Power snatches (75/55) Box Brief: This Thursday is Bring a Friend Day!

5 Minute Clock: 600 Meter run 1 Round of “Cindy” AMRAP Clean and jerks (135/95) 5 Minute rest 5 Minute Clock: 400 Meter run 2 Rounds of “Cindy” AMRAP Clean and jerks (155/110) 5 Minute rest 5 Minute Clock: 200 Meter run 3 Rounds of “Cindy” AMRAP Clean and jerks (185/130) Box Brief: Happy Friday!... Read More