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

  Back Squats 10 – 8 – 6 – 4 – 2 8 Minute AMRAP: 10 Wall Balls (20/14) 20 Double Unders Box Brief: This Thursday is our Bring A Friend Day!! We will do Open workout 16.3 on Friday in all of our classes. This would only change if logistics don’t allow us to... Read More

21 Minute EMOM: Minute 1 – 200 Meter Run Minute 2 – 15/12 Calorie Row Minute 3 – 5 Power Snatches (115/85) + 10 Box Jumps (24/20) Box Brief: This Thursday is our Bring A Friend Day!! Team captains must turn in their Extra Credit cards filled out by tonight… Or else! We will do... 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: Open WOD 16.2 has been... Read More

  3 Rounds: 1 vs 1 Athlete 1 – Run 800 meters Athlete 2 – Row for max calories *The winner is the athlete who rows the most calories Box Brief: Team captains must turn in their Extra Credit cards by Monday night. Last week these extra points switched up the leaderboard so don’t miss... Read More

    1-1-1-1-1-1-1 Snatch Balance 12 Minute EMOM: Minute 1- 20 second L sit Minute 2- 30 second overhead squat hold Minute 3- 10 bent over rows Box Brief: To view the full score sheet for the 1st week of The Open go to our Apollo Members Page. “Extra Credit” will be posted on tomorrow nights... Read More

  5 Rounds: 50 Double Unders 12 Dumbbell Snatches 6 Bar Muscle Ups Box Brief: We will post this weeks Open scores on tomorrow’s blog along with next weeks “Extra Credit”.  We will be hosting the Open this Saturday. Check in is at 8:45am. The first heat will start at 9:00am. If you plan on... Read More

 15 Minute AMRAP: 10 SDLHP (135/95) 20 Box Jumps (24/20) 30 Sit Ups Box Brief: 1. If you’re competing in the online Open competition be sure to submit your scores by tonight at 5pm. 2. All team captains must submit their “extra credit” by tonight! 3. We will be hosting the Open this Saturday. Check... Read More

   “Open WOD 16.1” 20 Minute AMRAP: 25′ Overhead Walking Lunge (95/65) 8 Bar Facing Burpees 25′ Overhead Walking Lunge  8 C2B Pull Ups For workout information go to games.crossfit.com. Box Brief: We will be hosting the Open this Saturday. Check in is at 8:45am. The first heat will start at 9:00am. If you plan on... Read More

   30 Minute AMRAP: 10 Meter Shuttle Runs EMOM 10 KBS (72/53) Teams of 2 One partner works for 3:00 while the other rests.  Box Brief: Today is Bring A Friend Day! The CrossFit Open starts tonight!!! Go to link to read more about The CrossFit Open. The Open Teams are finalized and posted on The Apollo Members Page.... Read More