20 Minute AMRAP: teams of 2 2000 Meter Row -then- 50-Pull Ups 200 Meter Run Relay   Announcements: We have nine women competing this weekend at the Girls Gone RX competition this Saturday at This Is CrossFit. See link for info: Girls Gone RX Julie and Sarah will also be competing as a team this Saturday... Read More

“Goat Day” 20 Minute EMOM: Even Minutes-Goat 1 Odd Minutes-Goat 2   A goat is something that you can work on getting better at. They typically land in 1 of 3 categories… 1. Skill– The goal is to become more proficient in a single lift/movement 2. Strength– Limit reps to 3-5. Build in weight over the course... Read More

“Karen” For Time: 150-Wall Balls (20/14)     Two more regional events were announced. See link: Regional Events  

5 Rounds: 30 Seconds AMRAP-Dead lift (225/155) 30 Seconds Rest 30 Seconds AMRAP-T2B 90 Seconds Rest   The first two regional events were announced. See link: Regional Events  

For Time: 25-Strict Press (95/65) 25-Strict Press (65/45) 25-Strict Press (45/35) **Every time you break… 200 Meter run.    

For Time: teams of 2 200-Double Unders -then- 20 Rounds: 15-Box Jumps (24/20) 1-Legless Rope Climb -then- 60 Calorie Row    Announcements: We no longer offer Yoga on Sundays. Instead, you may attend classes at Body Heat Yoga for a $10 drop in.  Grass Fed Beef orders are due by Saturday. 

A) 1-1-1-1-1—Front Squat B) For Time: teams of 3 30-Shuttle Runs

5 Rounds: 10-HSPU 10-Dips 10-Push Ups    

For Time: 30-Overhead Walking Lunges (155/105) 30-T2B 30-Front Rack Walking Lunges (155/105)   Congrats to Sandi Russo for kicking ass this year. Scores are not final until Wednesday at 5pm. Great job Sandi! You make Apollo proud. 

20 Minute AMRAP: 7-Power Cleans (135/95) 7-Burpees 200 Meter Run  Sandi Russo killing it this weekend in the Masters Qualifier! We won’t know how she stacked up until tonight at 5. Sandi still has two more workouts to complete today. Good luck!!