Overhead Squats: 2 – 2 – 2 – 2 – 2 For Time: 21 Calorie row 15 Snatches (115/80) 9 Bar facing burpees 15 Thrusters (115/80) 21 Calorie row Box Brief: Thanks to everyone who brought their friends for us to torture! The No Sugar Challenge starts this Sunday, May 1st.  The details have been... Read More

“Tug of War” 4 Rounds: Two teams Station 1 – 400 Meter run w/wall ball Station 2 – Max row for calories *Stations switch when all members have returned from the run Box Brief: Today is Bring a Friend day! If you’re reading this but haven’t stretched today then do yourself a favor and hit those... Read More

30 Minute EMOM: Minute 1 – 5 Push Press + 8 Front Rack Lunges (135/95) Minute 2 – 8 Burpee Box Jumps (24/20) Minute 3 – 20 Double Unders + 3 Muscle-ups Box Brief: Need details about the upcoming No Sugar Challenge starting May 1st? Hop on over to the Apollo Member’s Page for all the details. Some... Read More

Dead lift: 3 – 3 – 3 – 3 – 3 4 Rounds: Minute 1 – 30 Second AMRAP Dead lifts (225/155) Minute 2 – 60 Second AMRAP Sit-ups w/PVC Minute 3 – Rest Box Brief: Have a friend that wants to try Crossfit? Bring them on Thursday for the bi-monthly Bring a Friend day! Our... Read More

For Time: 50 – 40 – 30 – 20 – 10 Wall balls (20/14) KBS (53/36) Box Brief: Bring a friend day is this Thursday! Starting Monday we will have a sheet next to the office door for members to write down any purchases including progenex, t-shirts or ice age meals.  

Box Brief: I wanted to go old school with this weeks article.  In 2002 the founder of Crossfit Greg Glassman posted an article defining what it means to be “fit.”  This is one of my absolute favorite pieces of writing.  Before I started my Crossfit journey many years ago I stumbled across this post on... Read More

“Sisson” 20 Minute AMRAP: With a 20-lb vest 1 Rope climb 5 Burpees 200 Meter run Box Brief: We are doing a diet challenge starting May 1st. The challenge will be to cut out all sugar and add 3 servings a day of specified vegetables. This will be a 30 day challenge. More details to come... Read More

15 Rounds: Every two minutes 1 Dead lift 1 Power clean 1 Full clean 1 Clean and jerk Box Brief: Here is my weekly reminder that there is no 6:30am class tomorrow. See you at the gym! The weightlifting clinic is a few short days away! Make sure you sign up at the white board if... Read More

Front Squat: 5 – 5 – 5 – 3 – 3 – 3+ 40%, 50%, 60%, 70%, 80%, 90% 10 Rounds: Every two minutes 30 seconds max row for distance Box Brief: We are doing a diet challenge starting May 1st. The challenge will be to cut out all sugar and add 3 servings a day... Read More

“Christine” 3 Rounds: 400 Meter run 12 Dead lifts @ bodyweight 21 Box jumps (24/20) Box Brief: This Friday is our bi-monthly weightlifting clinic!  Cost is $20 and it runs for about 2 hours.  Also due to that the 6:30 and 7:30pm classes are cancelled on that day.