“Ingrid”10 Rounds:3 Snatches (135/95)3 Burpees Over the BarRecipe of the Week:We’re always looking for new ways to spice up our chicken. This Air-Fried Chicken Thigh Curry did the trick! Ingredients:3lb chicken thigh, fat trimmedSpicesspray avocado oil2 teaspoons spicy curry1 tablespoon chili powder2 teaspoons cumin1 teaspoon smoked paprika *sea salt & pepper to taste Instructions:Step 1Set... Read More

“Bread and Butter”Every 4:00 for 20:00500/400 Meter Row30 Partner Sit-ups (20/14)Max Push-ups Meme of the Week:

“Bobsled Time”20 – 15 – 10 – 5Front Rack Lunges (135/95)Knee to Elbows400 Meter Run After Each Set Box Brief:Bring A Friend Day is on Thursday! 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... Read More

Strict Press5 x 3 @ 75% “Hateful Eight”8 Minute AMRAP:5 Single Arm Dumbbell Push Press (arm 1) (53/36)5 Single Arm Dumbbell Snatches (arm 1) (53/36)5 Single Arm Dumbbell Push Press (arm 2) (53/36)5 Single Arm Dumbbell Snatches (arm 2) (53/36)50 Double Unders Box Brief:Bring A Friend Day is on Thursday! Alright, the Competition Class is... Read More

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