“CrossFit Total” Find 1 rep max back squat Find 1 rep max shoulder press Find 1 rep max dead lift Box Brief: We kicked off the week hard with Monday’s workout.  Make sure you stretch and keep yourself mobile.

20 Minute AMRAP: 50 Wall balls (20/14) 50 Double unders 40 Box jumps (24/20) 40 T2B  30 C2B Pull-ups  30 Bar facing burpees 20 Power cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Muscle-ups . Box Brief: This Thursday is Bring a Friend Day!

Box Brief: Happy Sunday Apollo!  Football is back and everything is right in the world again.  But if you’re like me then you may struggle to meal prep during this time of year or just in general.  We talk about nutrition all the time, what is and isn’t healthy, when to eat, your macronutrients and... Read More

“Goat Day” 20 Minute EMOM: Odd Minutes – Goat 1 Even Minutes – Goat 2 Box Brief: It’s been a long week.  Make sure you spend some time at home or the gym to stretch and mobilize.

5 Rounds: 5 Minute run for max meters 90 Seconds rest Box Brief: There are still a few spots available for our weightlifting clinic today.  Also a reminder that the 6:30pm & 7:30pm classes are cancelled for this clinic.

Back Squat 3 – 3 – 3 – 3 – 3 4 Rounds: Not for time Max strict pull-ups Max push-ups Box Brief: Just a reminder this Thursday we’re hosting our bi-monthly weightlifting clinic.  It starts at 6:30pm and will last about 2 hours.  The cost is $20.

12 Minute AMRAP: 1 Minute double unders 1 Minute barbell step-ups (45/35) (20″) 2 Minute double unders 2 Minute barbell step-ups (45/35) (20″) 3 Minute double unders 3 Minute barbell step-ups (45/35) (20″) Box Brief: Chad will be announcing a new Apollo Games workout every Thursday until the competition. 3 more to go!

“DT” 5 Rounds: 12 Deadlifts (155/105) 9 Hang power cleans (155/105) 6 Push jerk (155/105) Box Brief: This Friday from 12:30-3:30 we will be hosting a workout with our newest member Derek Weida. This event is to promote Dereks veteran non profit organization. We are expecting 150ish visitors. To read more about the organization go... Read More

Box Brief: The Sunday blog is up!  Today marks 15 years since the tragic events of September 11th 2001.  Though some time has passed, many families and friends still feel the impact of that day.  Tomorrow we perform a hero WOD to remember those who were and still are affected.  On days such as these I... Read More

5 Minute AMRAP: 10 Power snatches (95/65) 10 Bar facing burpees @10:00 5 Minute AMRAP: 15 Power snatches (115/80) 15 Bar facing burpees @20:00 5 Minute AMRAP: 30 Power snatches (135/95) 30 Bar facing burpees Box Brief: Congrats to Elizabeth Gehrmann for being the September Member of the Month at Apollo! Scroll down to learn more... Read More