Box Brief: Welcome to the Sunday blog!  This week’s topic is on the dangers of chronic diseases in today’s society.  Chronic diseases include cancer, obesity, stroke, and diabetes.  The good news is that you combat these diseases every time you come to the gym and workout.  Constantly varied, functional movement performed at high intensity or... Read More

For Time: 20 Weighted lunges (185/125) 20 Muscle-ups 200 Ft Handstand walk 20 Hang power cleans (185/125) 20 Box jumps (36/30) 20 Deficit HSPU (6″/4″) 20 Front squats (185/125) Box Brief: Have a great weekend everyone!

10 Rounds: Minute 1 – 20/15 Calorie row Minute 2 – 25 Double unders + max burpees Minute 3 – Rest Box Brief: The weightlifting clinic is today!  Don’t forget 6:30pm and 7:30pm classes are cancelled.

Front Squat Find 1 rep max -Then- 5 Reps @85% of today’s 1 rep max Clean and Jerk Find 1 rep max Box Brief: The weightlifting clinic is this Thursday at 6:30pm. The 6:30pm and 7:30pm classes will be cancelled on that day.

12 Minute AMRAP: 20 C2B pull-ups 30 Wall balls (20/14) Box Brief: It’s never too early in the week for stretching!

Strict Press 5 – 5 – 5 – 5 – 5 7 Rounds: 10 SDLHP (95/65) 10 Ring dips Box Brief: Weightlifting Clinic is this Thursday at 6:30pm.

For Time: 800 Meter run 30 Unbroken thrusters (95/65) 30 T2B 15 Unbroken thrusters (95/65) 15 T2B 400 Meter run Box Brief: The votes are in! The official Crossfit Apollo shoe has been selected.  And the winner is……. We are very excited about this shoe and how well it represents our gym and our amazing... Read More

“Card Game” Hearts = Sit-ups Diamonds = KB lunges (53/36) Spades = KBS (53/36) Clubs = Burpees Jokers = 200 Meter run Box Brief: Today is Bring a Friend Day!

Pause Back Squat Build to a heavy single 3 Second pause – Then – 5 reps @85% of today’s heavy single Squat Snatch Build to heavy 1 rep max Box Brief: What’s that? You’re feeling sore? I bet a little stretching might help!

3 Rounds: 3 Push jerk (185/125) 4 Front squats (185/125) 5 Power cleans (185/125) 30 Pull-ups 40 Push-ups 50 Sit-ups Box Brief: Don’t forget to vote for your favorite shoe!