10 Rounds: 200 Meter Run *rest 90 seconds Box Brief: Over the past 5 weeks we had 115 of our athletes making 28 teams, to compete and support each other through The CrossFit Open. In the end Team Swamp Donkeys takes home the belt!! You will forever have your names engraved on this trophy.... Read More

   3 – 3 – 3 – 3 – 3 – 3 Dead lift 5 Minute AMRAP: DoubleUnders *10 sit ups every time a set is broken Box Brief: The scores are in and final!!! To see the final results go to The Apollo Members Page.  Starting next Monday, April 4th, we are adding a 6:30am... Read More

7 Minute Ladder: (4/8/12/16/20/etc..) Row for Calories Push Press (115/80) Front Rack Lunges (115/80) -then- 1 Mile Run (not for time) Box Brief: Starting next Monday, April 4th, we are adding a 6:30am class Monday, Tuesday and Wednesday on a trial basis. Many of you may already know but Wes starts at Apollo this Friday... Read More

  For Time: 1 Round: 30 Hang Power Cleans (115/80) 15 Ring Dips 3 Rope Climbs 2 Rounds: 20 Hang Power Cleans 10 Ring Dips 2 Rope Climbs 3 Rounds: 10 Hang Power Cleans 5 Ring Dips 1 Rope Climb Box Brief: The Best Dish award from last Saturday’s pot luck goes to…. Carrie with... 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: Don’t forget your extra credit... Read More

Today is Bring A Friend Day 18 Minute Clock: teams of 2 Partner 1 – 200 Meter Run w/Wall Ball (20/14) Partner 2 – AMRAP: 15 KBS (53/36) + 15 Sit Ups Box Brief: Today is Bring A Friend Day   The CrossFit Open is coming to a close this weekend. As usual we will host the... Read More

Bench Press 3 – 3 – 3 – 3 – 3 – 3 *Build to a 3RM 12 Minute EMOM: Even Minutes – 200 Meter Run Odd Minutes – 10 Step Ups + 10 Box Jumps (24/20) **Step ups done holding a 20/14lb wall ball Box Brief: This Thursday is Bring A Friend Day! Scores... Read More

  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