“Gravedigger”20 Minute AMRAP:400 Meter Run-then-2 Rounds:10 Toes to Bar10 Push-ups10 Box Jumps (24/20) ______________________________________________________________________________ Box Brief:It’s that time of year again — The Open is upon us! To take on something this challenging, you need a great support crew. What better way than throwing down with your friends at CrossFit Apollo?Introducing… The Apollo CrossFit Open!... Read More

“Feral Fifty”For Time:50/40 Calorie Row50 Lunges (50/35)50 Push Press (75/55)5 Rope Climbs50 Wall Balls (20/14)500 Meter Run Box Brief: Run Club Meetup!Join us this Wednesday at 4:00 PM for our Run Club at Centennial Hills Park.Come ready to move, push your pace, and crush some miles with the crew. Let’s run strong together! ____________________________________________________________ Recipe... Read More

A. Strength – Pull-ups3 Rounds:4 Strict Weighted Pull-ups– Rest 15 Seconds –Max Strict Pull-ups– Rest 90 Seconds – B. “The Process”13 Minute AMRAP:40 Double Unders20 Sit-ups10 Knee to Elbows Box Brief:Run Club Meetup!Join us this Wednesday at 4:00 PM for our Run Club at Centennial Hills Park.Come ready to move, push your pace, and crush... Read More

A. Strength – Squat Snatches2 Rounds:3 Squat Snatches2 Squat Snatches1 Squat Snatches– New set every 3 minutes – B. “Step Off”7 Minute Ladder: 1/1, 2/2, 3/3, etc…Box Step Overs (20) (35s/25s)Burpees Box Brief:Run Club Meetup!Join us this Wednesday at 4:00 PM for our Run Club at Centennial Hills Park.Come ready to move, push your pace,... Read More

“We Fly”4 Rounds:400 Meter Run7 Bar Muscle-ups– 2-Minute Rest – Box Brief:Run Club Meetup!Join us this Wednesday at 4:00 PM for our Run Club at Centennial Hills Park.Come ready to move, push your pace, and crush some miles with the crew. Let’s run strong together!

A. Split Squat3×5 (Each Leg) B. “Barbellian”For Time:10 Front Squats (165/115)15 Power Cleans (165/115)20 Deadlifts (165/115)15 Power Cleans10 Front Squats Box Brief:Run Club Meetup!Join us this Wednesday at 4:00 PM for our Run Club at Centennial Hills Park.Come ready to move, push your pace, and crush some miles with the crew. Let’s run strong together!

A. Strength – Split Squat 3 x 5 (each leg) B. “Backflip”12 Minute AMRAP:5 Power Snatch (115/85)10 V-Ups15 Air Squats:20 Handstand Hold Box Brief:Your body’s been working hard all week — give it what it deserves.  Yoga this Sunday at 4 PM will help you recover, improve mobility, and reset for another strong week of training. ... Read More

“Charge Battery”4, 3 Minute AMRAPs:100 Meter Farmers Carry (70s/53s)20/15 Calorie RowMax BurpeesRest 1 Minute Box Brief:Your body’s been working hard all week — give it what it deserves.  Yoga this Sunday at 4 PM will help you recover, improve mobility, and reset for another strong week of training.  Come loosen up those hips and shoulders and... Read More

A. Strength – Pull-ups3 Rounds:3 Strict Weighted Pull-ups– Rest 15 Seconds –Max Strict Pull-ups– Rest 90 Seconds – B. “Change Up”3 Rounds:400 Meter Run30 Sit-ups20 Hand Release Push-ups

A. Strength – Squat Cleans2 Rounds:3 Squat Cleans2 Squat Cleans1 Squat CleanNew set every 3 minutes B. “Kris Kross”For Time:20 Box Jump Overs (24/20)50 Kettlebell Swings (53/36)20 Box Jump Overs Box Brief:Your body’s been working hard all week — give it what it deserves.  Yoga this Sunday at 4 PM will help you recover, improve mobility,... Read More