“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

  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