For Time: Teams of 3 100 Calorie row 100 Box jump overs (24/20) 50 Power snatches (95/65) 50 Overhead walking lunges (95/65) 50 SDLHP (95/65) 100 Box jump overs (24/20) 100 Calorie row Box Brief: This Thursday at 6:30pm Ricky Rhinehart will be hosting the weightlifting clinic.  Cost is $20.

5 Rounds: 5 Squat clean thrusters (135/95) 10 C2B pull-ups Box Brief: The weightlifting clinic is back this Thursday at 6:30pm.  The cost is $20.  Sign up sheet will be posted at the whiteboard.

Box Brief: Welcome to the Sunday blog!  I’m very excited about the week’s topic.  We’re going to be discussing the importance of patience and time.  It’s very common in today’s society to expect results quickly from ones actions.  As it pertains to Crossfit this is rarely the case.  It’s very important to realize that you... Read More

20 Minute Ladder: 1 Power clean (205/145) + 1 Muscle-up 2 Power clean (205/145) + 2 Muscle-up 3 Power clean (205/145) + 3 Muscle-up Continue adding one repetition to each movement each round Box Brief: Thanks to everyone who brought their friends yesterday!  It was a lot of fun.

3 Rounds: Teams of 3 100 Bench press (135/95) 100 Calorie row Box Brief: (Insert witty remark here reminding you to stretch.)

Deadlift 5 – 5 – 5 – 5 – 5 Box Brief: Bring a Friend Day is just one short day away! Coach David leaves tomorrow for the next two months with his fiance.  They are engaged to be married on October 1st in North Carolina.  Congratulations and safe travels!

“Karen” 150 Wall Balls (20/14) Box Brief: This Thursday is Bring a Friend Day!

On the Minute for as Long as Possible: 7 Pull-ups 6 Burpees 5 Power Snatch (75/55) Box Brief: Congrats to Angie Forbes for being July’s Member of the Month at Apollo! Scroll down to learn more about Angie. Angie Forbes! Congratulations! You are the July Member of the Month. If you could play a victory song... Read More

Box Brief: Are you guys ready for this Sunday’s article?!  This week’s topic is about muscle cramps.  We’ve all had cramps and most likely tried to alleviate this condition through hydration.  Contrary to popular belief hydration does not help relieve the onset of cramps.  Drinking and excess of water or your favorite sports drink is... Read More

10 Minute EMOM: 2 Hang squat snatch @ 70% of 1 rep max 10 Minute Ladder: 5 Burpees 10 KBS (72/53) 1 Legless Rope Climb 10 Burpees 20 KBS 1 Legless Rope Climb 15 Burpees 30 KBS 1 Legless Rope Climb 20 Burpees 40 KBS 1 Legless Rope Climb Continue to add 5 burpees and... Read More