“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

Bench Press Build to a heavy set of 3 Bear Complex Find a 5 rep max Complex includes 1 clean, 1 front squat (or squat clean), 1 jerk, 1 back squat and 1 jerk Box Brief: Thanks to everyone who brought a friend to Apollo!

4 Rounds:  teams of 2 500 Meter Row 25 Dumbbell Squat Cleans (35s/25s) 15 T2B *Partners switch after each complete round.  Box Brief: Today is Bring a Friend Day!

For Time: 1 Round  800 Meter run 30 HSPU 80 Double unders 2 Rounds 400 Meter run 15 HSPU 40 Double unders 3 Rounds 200 Meter run 10 HSPU 20 Double unders Box Brief: It’s hump day and there is no better time to stretch than now!

Deadlift Build to a heavy set of 3 3 Rounds: 15 Deadlifts (205/155) 30 Sit-ups 15 Burpees 30 Walking lunges Box Brief: We are hosting a blood drive at Apollo on Saturday, October 29th from 9am-1pm. We will provide snacks for all attendees. Let’s try and get at least 30 donations!!!