Back Squat: 5 – 5 – 5 – 5 – 5 Box Brief: Tired of black coffee? Try adding compliant coconut milk, homemade almond milk, or add cinnamon and vanilla beans to the brew. Some of us really like our yogurts but need a little bit of flavor in each bit. Try throwing some... Read More

4 Rounds: 40 Double-unders 20 Ring push-ups 20 Pull-ups Box Brief: Girls Gone RX is this Saturday at This Is Crossfit. We have a few teams competing so come out and show your support! Keep your eyes peeled throughout the week for new and interesting articles related to our No Sugar Challenge.

Box Brief: So begins our No Sugar Challenge!  I believe we are all up to the task and I can’t wait to see the effects it has on everyone participating.  The article I’ve chosen for this week discusses the positive effects you feel from eliminating sugar in your diet.  It also cites a great deal of research... Read More

Overhead Squats: 2 – 2 – 2 – 2 – 2 For Time: 21 Calorie row 15 Snatches (115/80) 9 Bar facing burpees 15 Thrusters (115/80) 21 Calorie row Box Brief: Thanks to everyone who brought their friends for us to torture! The No Sugar Challenge starts this Sunday, May 1st.  The details have been... Read More

“Tug of War” 4 Rounds: Two teams Station 1 – 400 Meter run w/wall ball Station 2 – Max row for calories *Stations switch when all members have returned from the run Box Brief: Today is Bring a Friend day! If you’re reading this but haven’t stretched today then do yourself a favor and hit those... Read More

30 Minute EMOM: Minute 1 – 5 Push Press + 8 Front Rack Lunges (135/95) Minute 2 – 8 Burpee Box Jumps (24/20) Minute 3 – 20 Double Unders + 3 Muscle-ups Box Brief: Need details about the upcoming No Sugar Challenge starting May 1st? Hop on over to the Apollo Member’s Page for all the details. Some... Read More

Dead lift: 3 – 3 – 3 – 3 – 3 4 Rounds: Minute 1 – 30 Second AMRAP Dead lifts (225/155) Minute 2 – 60 Second AMRAP Sit-ups w/PVC Minute 3 – Rest Box Brief: Have a friend that wants to try Crossfit? Bring them on Thursday for the bi-monthly Bring a Friend day! Our... Read More

For Time: 50 – 40 – 30 – 20 – 10 Wall balls (20/14) KBS (53/36) Box Brief: Bring a friend day is this Thursday! Starting Monday we will have a sheet next to the office door for members to write down any purchases including progenex, t-shirts or ice age meals.  

Box Brief: I wanted to go old school with this weeks article.  In 2002 the founder of Crossfit Greg Glassman posted an article defining what it means to be “fit.”  This is one of my absolute favorite pieces of writing.  Before I started my Crossfit journey many years ago I stumbled across this post on... Read More

“Sisson” 20 Minute AMRAP: With a 20-lb vest 1 Rope climb 5 Burpees 200 Meter run Box Brief: We are doing a diet challenge starting May 1st. The challenge will be to cut out all sugar and add 3 servings a day of specified vegetables. This will be a 30 day challenge. More details to come... Read More