“Kelly” 5 Rounds: 400 Meter run 30 Box jumps 30 Wall Balls Box Brief: Bring a Friend Day was a huge success! Thank you to everyone who brought their friends to be tortured.

3 Rounds for max reps: Teams of 3 Minute 1 – T2B Minute 2 – Burpees Minute 3 – Row for calories Minute 4 – Rest Each athlete starts on a different station, rotating at the completion of each minute. All three athletes rest on minute four. Box Brief: Today is Bring a Friend Day!  Enjoy... Read More

Back Squat: 2 – 2 – 2 – 2 – 2 All sets completed at 85% or higher Strict Press: 2 – 2 – 2 – 2 – 2 All sets completed at 85% or higher Box Brief: Bring a friend is two short days away! Just a reminder, today is our last 6:30am class... Read More

“Jackie” 1000 Meter row 50 Thrusters 30 Pull-ups Box Brief: This Thursday’s workout is going to be so fun. So much so that we would love for you to bring a friend to try out a class. If you’re trying to stay in the loop about any upcoming events or just want to post a... Read More

For Time: 21-15-9 Deadlifts (275/190) Strict ring dips “Tabata” Sit-ups Ring Rows Box Brief: This Thursday is Bring a Friend Day! As a reminder this will happen every 2nd and 4th Thursday of the month. To stay in the loop on all Apollo Social Club events go to the official Facebook page! Craving something healthy... Read More

20 Minute AMRAP: 200 Meter farmers carry (53/36) 100 Meter walking lunge 50 Meter handstand walk Box Brief: Weightlifting clinic Saturday at 11:30am. The cost is $20 and it normally last about 2 hours.  Sign up if you like lifting heavy things. Congrats to Shawn Jaffee for being April’s Member of the Month at Apollo!... Read More

2 Rounds: teams of 2 2 minute AMRAP – Medicine ball clean 2 minute rest 2 minute AMRAP – Row for calories 2 minute rest 2 minute AMRAP – HRPU 2 minute rest Box Brief: Starting this week we will be posting fitness/nutrition articles next to the office entrance on a weekly basis. And if a... Read More

Front Squat: 10 – 10 – 10 – 5 – 5 – 5+ 35%, 45%, 55%, 65%, 75%, 85% 4 Rounds: Not for time 10 Lunges w/KB in front rack (72/53) 20 Flutter kicks (four count) 20 Banded good mornings Box Brief: The 6:30am class had an amazing turnout today!  As a reminder tomorrow will be... Read More

For Time: 30 HSPU 40 Pull-ups 50 KBS (53/36) 60 Sit-ups 70 Burpees Coaches Note: I have wanted to program this exact set of workouts since we first opened. Programming the same workout back to back is a true representation of what CrossFit is. Train for the unknown and unknowable. Most of our lives are... Read More

For Time: 70 Burpees 60 Sit-ups 50 KBS (53/36) 40 Pull-ups 30 HSPU Box Brief: Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the whiteboard. Cost is $20 and there are only 12 spots available. Sign up quick! After collecting goods last week we had enough to create packages for 17... Read More