“Burgers & Fries”5 Rounds::30 Burpees:30 Rest:30 Russian Twist (36/24):30 Rest:30 Rope Climbs:30 Rest Meme of the Week:

“Sake Bomb”20 Minute EMOM:Minute 1 – 1 SnatchMinute 2 – 200 Meter Run Nutrition of the Week:Gearing up for a healthy new year!We made it to the second week of January! How are the New Year’s resolutions going? Often times, when making resolutions, they include eating healthier or eliminating alcohol. When approaching a new way... Read More

Strict Press3 @ 70% of 1RM3 @ 80%3+ @ 90% “Under the Bridge”5 Rounds:10 Front Squats (155/105)15 Ring Dips50 Double Unders Question of the Week:What do you want to be able to do when your 80?

“Open WOD 18.1”20 Minute AMRAP:8 Toes to Bar10 Dumbbell Hang Clean & Jerks (50/35)14/12 Calorie Row Quote of the Week:“When we love, we always strive to become better than we are. When we strive to become better than we are, everything around us becomes better too.”Paulo Coelho Box Brief:The New Year Program is still going... Read More

“Snowball”12 – 11 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Deficit Push-ups (45s/25s)Ring RowsWall Balls (20/14)Shuttle Runs Recipe of the Week:Here is a fun way to approach another boring chicken dinner. Try out this Air Fryer Parmesan Chicken with Broccoli recipe. Ingredients:1/3 cup... Read More

Overhead SquatBuild to a heavy 3 10 Rounds::30 Plank:30 Rest Meme of the Week:

“Atomic MOM”20 Minute EMOM:Minute 1 – 1 Clean & JerkMinute 2 – 15/12 Calorie Row Box Brief:Congrats to Justin for being the January Member of the Month at Apollo! Scroll down to learn more about Justin. First of all, you are my poster child for taking the time to prioritize learning the skills before racing... Read More

Strict Press5 @ 65% of 1RM5 @ 75%5+ @ 85% “Now and Ten”10 Minute AMRAP:40 Double Unders10 Inverted Burpees Box Brief:This Saturday at 11am is our 2-hour Foundations class for all new and existing members. Whether you are new to CrossFit or have been at Apollo for 10 years, we invite all of you to... Read More

Deadlift5 @ 65% of 1RM5 @ 75%5+ @ 85%“KIM80”4 Rounds:300 Meter Run15 Weighted Step-ups (53/36)(24/20)15 Pull-ups Quote of the Week:Yesterday is not ours to recover, but tomorrow is ours to win or lose.”Lyndon B. Johnson Box Brief:This Saturday at 11am is our 2-hour Foundations class for all new and existing members. Whether you are new... Read More

Strict Press5 @ 75% of 1RM3 @ 85%1+ @ 95% “Drive”3 Rounds:30 Calorie Row15 Front Squats (135/95)5 Wall Walks Recipe of the Week:Some of our favorite recipes are in bowls. Give this BLT Quinoa Bowl a shot! Ingredients:1 cup quinoa, rinsed4 tablespoons olive oil, divided2 tablespoons minced fresh basil2 tablespoons white wine vinegar, divided1 tablespoon... Read More