Bench Press 5 – 4 – 3 – 2 – 1 For Time: 30 Muscle-ups Box Brief: Just a reminder that tonight (Wednesday) at midnight is the deadline to sign-up for the Apollo Games at the discounted rate! Sign-up fast!

Back Squat 5 – 4 – 3 – 2 – 1 5 Rounds: Not for time 50 Meter farmers carry right arm 50 Meter farmers carry left arm 100 Meter sled drag Box Brief: No lifting clinic this week. Instead we will do it two weeks in a row starting Saturday the 10th and Thursday... Read More

5 Minute AMRAP: 10 SDLHP (95/65) 15 Sit-ups Rest 5 minutes 5 Minute AMRAP: 10 Ring dips 15 KBS (53/36) Box Brief: Apollo Games registration will be open to Apollo Members only this Tuesday-Thursday. If you sign up before Friday it will only be $120!!! After that we will open it to the public on... Read More

For Time: 100 Calorie row 15 Thrusters (145/100) 30 T2B 45 Box jumps (24/20) 30 T2B 15 Thrusters (145/100) Box Brief: Congratulation to all of our teams that competed at Femme Royal!  A big shout to Kristin and Rachel for taking 1st place overall!

Box Brief: Good morning/afternoon/evening!  This is the Sunday blog.  It’s an opportunity once a week for me to get on my soapbox and discuss the things I think are important to the community.  This week’s topic is volume vs. intensity.  We’ve talked about this before but it’s something that’s very common with CrossFit athletes.  Especially... Read More

7 Rounds: 1 Minute – Muscle snatch (75/55) 1 Minute – OHS (75/55) 1 Minute – Bar facing burpees 1 Minute – Rest Box Brief: Just a reminder to come cheer on our ladies this Saturday at Femme Royal!  The location is CrossFit Max Effort and our first group starts at 10:30am.

20 Minute AMRAP: Teams of 4-5 40 Double unders 10 Pull-ups 50′ Walking lunge When the first athlete finishes the double unders, the second athlete then starts the double unders Box Brief: We have several ladies competing at the annual Femme Royal competition located at CrossFit Max Effort.  Come down and show your support this... Read More

Inverse Tabata 8 Rounds: 10 Seconds work, 20 seconds rest Shoulder press (155/105) Front squat (245/165) Deadlift (365/225) Rest 2 minutes between exercises Box Brief: Spend sometime this week stretching.  That is all.

21 Minute EMOM: Minute 1 – 15/12 Calorie row Minute 2 – 15 Box jump over (24/20) Minute 3 – 15 Medball cleans (20/14) Box Brief: Bring a Friend Day is this Thursday!

3 Rounds: 400 Meter run 10 Clean and jerks (135/95) Box Brief: This Thursday is Bring a Friend Day!