Push Press5 x 5 “Zombie”7 Minute AMRAP:5 Deadlifts (225/155)10 Push-ups15 Box Jumps (24/20) Recipe of the Week:Here is a fun way to cook your chicken in the future!

“Versatile”For Time: teams of 26000/5000 MetersMeme of the Week:

5 Rounds Not for Time:5 Bar Muscle-ups/10 Pull-ups1 Bear ComplexThe Importance of Rest Days: CrossFit has always had a lot to say about rest days. Back in the day, the recommended schedule was 3 days on, 1 day off, allowing you to get 6 training days in with 2 rest days. The idea behind this... Read More

“Broccoli”4 Rounds:30 Wall Balls (20/14)20 Burpees Question of the Week:What’s your favorite vegetable?

“Buffer”18 Minute AMRAP:500 Meter Row50 Meter Shuttle Run100 Meter Shuttle Run30 Alternating Dumbbell Snatches (50/35) Quote of the Week:“Some people want it to happen, some wish it would happen, others make it happen.”Michael Jordan Box Brief: Apollo Training Camp We are excited to announce our first ever Apollo Training Camp to help everyone perform their best... Read More

“Marrow”20 Minute AMRAP:5 Handstand Push-ups10 Pistols15 Calorie Row Recipe of the Week:Keep it simple! Here is a recipe that brings it back to the basics. Enjoy this Dijon Crusted Salmon recipe! Ingredients:Sauce1 tablespoon Dijon1 teaspoon olive oil1 1/2 tablespoons coconut sugarDivide the sugar into 2 equal portionsbrown sugar or raw cane sugarSalmon10oz (wild) salmon, center... Read More

“Ted”5 Rounds:1 Minute – Shuttle Runs1 Minute – Alternating Dumbbell Snatches (50/35)1 Minute – Double Unders Meme of the Week:

1 ¼ Front Squat + Front SquatBuild to a heavy 3 Rounds:20 Meter Banded Suitcase Carry (each side) Nutrition Spotlight:

“Runway”10 Rounds:200 Meter Run3 Bar Muscle-ups Question of the Week:What’s your favorite lift with a barbell? Box Brief:This Thursday is Bring a Friend Day!

Strict Press5 x 5 “Walk the Line”21 – 15 – 5 – Deadlift (225/155)9 – 7 – 5 – Wall WalksQuote of the Week:“Do something today that your future self will thank you for.”Sean Patrick Flanery Box Brief:Apollo Games Registration is Live!https://competitioncorner.net/events/11177 Welcome to the 12th annual Apollo Games! This year’s format will be teams... Read More