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!

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