Back Squat5 x 3 @ 75% “Odd Duck”13 Minute AMRAP:5 Hang Power Cleans (135/95)7 Chest to Bar Pull-ups9 Deadlifts (135/95)11 Box Jump Overs (24/20) Quote of the Week:“In three words, I can sum up everything I’ve learned about life: it goes on.”Robert Frost Box Brief:Bring A Friend Day is on Thursday! Alright, the Competition Class... Read More

“Pringles”For Time:1000/900 Meter Row80 Wall Balls (20/14)60 Toes to Bar40 Handstand Push-ups200 Meter Farmers Carry (53s/36s) Recipe of the Week:Meal prep time! Give this Sheet Pan Honey Mustard Dill Baked Salmon & Veggies a try! Ingredients:Protein2.5 lb (wild) center-cut salmonspray avocado oil1 tablepsoon smoked paprika1 tablespoon cracked pepperSauce3 tablespoons raw honey, melted1 tablespoon dijon mustard1... Read More

“Triple Double”30 Rounds: teams of 34 Burpees6 Shuttle Runs8 Double Kettlebell SwingsMeme of the Week:

5 Rounds Not for Time:3 Deadlifts10-20 GHD Sit-ups:15 Bike Sprint Box Brief:Alright, the Competition Class is happening! We hope all of you join us as we work towards better. Whatever that is. Whether it’s competing at your first local competition or to qualify for The CrossFit Games. We are here to help! The schedule will... Read More

“MG”10 Minute Clock:1 Mile RunMax Rope Climbs3-Minute Rest 6 Minute Clock:800 Meter RunMax Box Jumps (24/20)3-Minute Rest 4 Minute Clock:400 Meter RunMax Ring Dips Box Brief:Come join us this Saturday as we cheer on several teams from Apollo competing at Fast Times at West Tech High. Stay for the entire thing or pop in for an event... Read More

“Sweet”12 Minute EMOM1 Squat Clean “Sweet”7 Minute AMRAP:2 Bar Muscle-ups4 Squat Cleans (155/105)24 Double Unders Quote of the Week:“No one can make you feel inferior without your consent.”Eleanor Roosevelt Box Brief:Come join us this Saturday as we cheer on several teams from Apollo competing at Fast Times at West Tech High. Stay for the entire thing or... Read More

“Ten out of Ten”10 Rounds:1 Minute Clock:2 Wall Walks4 Deadlifts (275/195)Max Wall Balls (20/14)1 Minute Rest Recipe of the Week:Here is a good one to try out this week!

“Pick and Choose”4 Rounds: teams of 21000 Meters50 Kettlebell Swings (53/36)6 Rope Climbs Meme of the Week:

Front Squats5 x 5 1 Pause Squat + 4 Front Squats 10 Minute EMOM: 40 seconds work, 20 seconds restOdd Minutes – Banded Bicep CurlsEven Minutes – Dumbbell Skull Crushers Box Brief:Bring A Friend Day is on Thursday!

“Run Forrest Run”20 Minute AMRAP:200 Meter Run10 Push Press (135/95)200 Meter Run20 Pull-ups200 Meter Run30 Sit-ups Question of the Week:What was your favorite part of the Open?