5 Rounds: 20-Overhead Walking Lunges (45/25) 15-T2B 10 Meter Handstand Walk Box Brief: Apollo Games registration is open!! Click Read more for the link. 

   “Elizabeth” 21-15-9 Squat Cleans (135/95) Ring Dips Box Brief: Apollo Games registration is open!! Click Read more for the link. 

  A) 12 Minutes to find 1RM Squat Clean B) For Time: 50-Strict Pull Ups 50-Strict HSPU  Box Brief: Weightlifting Clinic this Saturday at 11:30am. Sign up sheet at the front desk. Apollo Games registration will be live later this week. 

   “Goat Day” 20 Minute EMOM: Even Minutes: Goat 1 Odd Minutes: Goat 2 Goat= Something you feel is a weak link in your fitness (skill/strength/suck fest). You pick.  Box Brief: Weightlifting Clinic this Saturday at 11:30am. Sign up sheet at the front desk. Apollo Games registration will be live later this week. 

       5 Rounds: 400 Meter Run 15-T2B Box Brief: Weightlifting Clinic this Saturday at 11:30am. Sign up sheet at the front desk. Apollo Games registration will be live later this week. 

   “CrossFit Total” Find 1RM Back Squat Find 1RM Shoulder Press Find 1RM Dead lift Box Brief: Weightlifting Clinic this Saturday at 11:30am. Sign up sheet at the front desk. Apollo Games registration will be live later this week. 

  5 Minute Clock: 1000/750 Meter Row AMRAP-Box Jumps Overs (24/20) -5 minute rest- 5 Minute AMRAP: Burpees to 6″ Target -5 minute rest- 5 Minute Clock: 1000/750 Meter Row AMRAP-Wall Balls (20/14)

A) Find 1RM Power Snatch B) “Isabel” 30-Snatches (135/96)    Apollo Games: This years Apollo Games will consist of 4 scored events with all teams completing each workout. Registration will be open next week. We are only allowing 50 teams to compete so sign up quick! Listed below are movements and weights that will be... Read More

3 Rounds (each): teams of 2 7 Minute Row  **followed immediately by a 400 meter jog **start your next round once your partner has completed their 7 minutes of rowing **score=meters on the rower Apollo Games: This years Apollo Games will consist of 4 scored events with all teams completing each workout. Registration will be... Read More

A) 3-3-3-3-3—Back Squat B) “Annie” 50-40-30-20-10 Double Unders Sit Ups   Box Brief: Paddle boarding this Sunday at Lake Las Vegas. It’s from 10am-12pm and cost is $32 per person. Sign up sheet is at the gym so we can RSVP.  Lurong Challenge is approaching fast! We will be talking about this more at the... Read More