25 Minute AMRAP: teams of 3 100 Calorie Row, 100 Burpees 100 Calorie Row, 75 C2B Pull Ups 100 Calorie Row, 50 Hang Squat Cleans (155/105) 100 Calorie Row, 25 Muscle Ups Box Brief: Extra Credit is up a day early! These points will go along way towards your final score so lets get... Read More

For Time: 1 Round: 100 Double Unders 50 Air Squats 25 Push Press (95/65) 2 Rounds: 60 Double Unders 30 Air Squats 15 Push Press 3 Rounds: 40 Double Unders 20 Air Squats 10 Push Press Box Brief: Extra Credit cards and questionnaires need to be turned in by tonight at 5pm. The CrossFit Open... Read More

  “Maltz Challenge” 400 Meter run 50 Pull Ups 100 Meter Firemans Carry or 200 Meter Farmers Carry 50 Dips 100 Push Ups 50 Knees to Elbows 100 Sit Ups 400 Meter Run Box Brief: Today we are hosting the annual Maltz Challenge. Come join us today at 10am to workout in the memory of... Read More

“Goat Day” On the Minute for 20:00 Odd Minutes – “Goat” #1 Even Minutes – “Goat” #2 “Goat” – CrossFit slang for a movement we have difficulty with. Examples: Double-Unders, Ring Dips, Overhead Squats. Choose two “goats” to work on today. Coaches will have great suggestions in class. Box Brief: Check the Apollo Members Page for this... Read More

  Find 1RM three position clean Pockets + Knees + Floor 2 Rounds: 250 Meter Row 50 Meter Sled Push (2/1 plates) Box Brief: We are 3 weeks done with the Open and last week things got real interesting. The Extra Credit is making a big difference in the overall standings so be sure your... Read More

   20 Minute AMRAP:  8 T2B 7 Pull Ups 6 HSPU *one athlete completes full round, then switch *every 5 minutes complete 35 Burpees together, then continue AMRAP Box Brief: There will be no morning classes this Friday. Instead come join us for The Maltz Challenge at 10am! We will do a team workout with... Read More

  For Time: 400 Meter Run -then- 10 – 9 – 8 – 7 -6 – 5 – 4 – 3 – 2 – 1 – – – Thrusters (95/65) 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 – – – Box Jumps (24/20)... Read More

“Open WOD 16.3” 7 Minute AMRAP: 10 Power Snatch (75/55) 3 Bar Muscle Ups Box Brief: For the full details on Open workout 16.3, go to link. We will be hosting the Open workouts this Friday, Saturday and Sunday. Anyone is welcome to join us! 

Today is Bring A Friend Day! “Card Game” Hearts = Sit Ups Diamonds = Skull Squats (53/36) Spades = KBS (53/36) Clubs = Burpees Jokers = 200 Meter Run *Number represents repetitions (face cards = 10) *Suit represents the movement *Cards are flipped over one at a time *Entire class completes the repetitions before flipping... Read More

  2 Rounds: 800 Meter Run 2:00 Rest 400 Meter Run 1:00 Rest 200 Meter Run :30 Rest Box Brief: Go to our Apollo Members Page to see the updated scores for the Open Team Championships after 16.2. Tomorrow is our Bring A Friend Day!! We will do Open workout 16.3 on Friday in all of our... Read More