“30 for 30”4 Rounds Each: 30 seconds on, 30 seconds offRope ClimbsBike for CaloriesStrict Pull-upsHollow RocksHand Release Push-ups Meme of the Week:

“Gluteus Maximus”For Time:2000/1800 Meter Row200 Double Unders200 Meter Walking Lunge Nutrition of the Week:Let’s talk about scale weight. First, the number on the scale is just one data point we can use to track progress. Some clients find it triggering and I get that. Other ways to track progress are how clothes are fitting, measurements,... Read More

Snatch High Pull5 x 2 Muscle Snatch5 x 2 Power SnatchFind a heavy single. Question of the Week:Would you rather go to a concert or live sports event?

Back Squat5 x 5 “House of Pain”10 Minute AMRAP:10 Box Jump Overs (24/20)20 Sit-upsQuote of the Week:“We will fail when we fail to try.”Rosa Parks Box Brief:The CrossFit Open is upon us! This 3 week online competition is the biggest bench mark of personal progress in the arena of fitness. Starting on February 16th, our... 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:We can’t wait to try this ourselves! Give this Chipotle Bison Chili with Butternut Squash a shot!

“At World’s End”20 Rounds: teams of 28 Box Jumps (24/20)6 Shuttle RunsPartner A completes 1 full round while partner B holds a plank Box Brief:Are you excited for the CrossFit Open and looking for a competitive edge? Join us on February 4th at 10:30am for a Performance Nutrition Seminar! 

“12 Monkeys”3, 4 Minute AMRAPs:30/25 Calorie Row20 Ring DipsMax Power Cleans (135/95)(155/105)(185/135)4-Minute Rest Nutrition of the Week:Meal PrepLet’s go over how to mass prep a whole bunch of food and how we can use that food throughout the week in different combinations. I am by no means a chef, so my meal prep and recipes... Read More

Split Jerk Strict Press3 x 3 Jerk Balance3 x 3 Split JerkBuild to heavy single Question of the Week:Whose winning the Super Bowl? Box Brief:The CrossFit Open is upon us! This 3 week online competition is the biggest bench mark of personal progress in the arena of fitness. Starting on February 16th, our gym will... Read More

“Talladega Nights”24 Minute EMOM:Minute 1 – 10 Strict Pull-upsMinute 2 – 12 Dumbbell Step-ups (50’s/35’s)(20)Minute 3 – 10 Burpees + 20 Double Unders Quote of the Week:“Don’t judge each day by the harvest you reap but by the seeds that you plant.”Robert Louis Stevenson Box Brief:So proud of our Apollo Community showing up BIG yesterday... Read More

“Lucky Charms”19 Minute AMRAP:20 Lunges10 Knee to Elbows20 Box Jumps (24/20)10 Push Jerks (135/95) Recipe of the Week:We have posted a breakfast recipe in a while. Here is a great Sausage, Spinach & Ricotta Frittata recipe! Ingredients:Spray avocado oil (or olive oil)85g lean chicken (or turkey) sausage, cut into ½-inch pieces1/2 medium white onion, chopped3... Read More