DeadliftBuild to A Heavy Set of 10 “Heartless”3 Rounds:10 Deadlifts (225/155)20 Chest to Bar Pull-ups50 Double Unders Tomorrow’s Forecast:Rope Climbs – Overhead Squats – GHD Sit-ups Box Brief:We are having another social after Saturday’s 9:30am class with coffee and snacks. It’s a great opportunity to invite friends and family who would like to give Apollo... Read More

“Solitary Confinement”20 Minute Clock:100 Burpee Box Jump Overs (24/20)Run for Max DistanceTomorrow’s Forecast:Deadlifts – Pull-ups – Double Unders Box Brief:Bring A Friend Day is on Thursday! Recovery of the Week:Do you ever wonder why your coach is always telling you to foam roll? The video below explains why this recovery method can be so effective.

“Mr. Blister”20 Minute EMOM:Even – 9 Toes to Bar + Max Push-upsOdd – Row for Max Calories Tomorrow’s Forecast:Burpee Box Jump Overs – Run Box Brief:We are having another social after Saturday’s 9:30am class with coffee and snacks. It’s a great opportunity to invite friends and family who would like to give Apollo a shot.... Read More

“That’s How You Feel?”5 Rounds:30 Russian Kettlebell Swings (53/36)20 Goblet Squats (53/36)1000 Meter Run Tomorrow’s Forecast:Toes to bar – Push-ups – Row Quote of the Week:“The grand essentials to happiness in this life are something to do, something to love, and something to hope for.”George Washington Burnap Box Brief:We are having another social after Saturday’s... Read More

Back SquatBuild to A Heavy Set of 10 “Shot Clock”12 Minute Ladder:1 Muscle-up15 Wall Balls (20/14)2 Muscle-ups15 Wall Balls3 Muscle-ups15 Wall BallsEtc… Recipe of the Week:Ready to mix up dinner? Try out this Salmon In Lemon Caper Sauce With Bok Choy recipe! Ingredients for 3 Lemon Caper Salmon servingsspray avocado oil6 baby bok choy (~680g),... Read More

“Running Up the Score”20 Minute EMOM:Even – 20 Sit-ups + Max Dumbbell Snatches (50/35)Odd – 200 Meter Run Tomorrow’s Forecast:Back Squat – Muscle-ups – Wall Balls Meme of the Week:Relatable…

“Hoop Dreams”3 Rounds:50 Second L-sit40 Meter KB Lunge (53/36)30 Box Jumps (24/20)20 Ring Dips Tomorrow’s Forecast:Sit-ups – Snatches – Run Recovery of the Week:Have you ever considered quantifying your recovery? Today I have an interesting article from CrossFit Journal that explains this concept. Enjoy!

“Bam Bam”5, 4-Minute AMRAPs:30/20 Calorie Row30 KBS (53/36) Max 10 Meter Shuttle Runs4-minute rest Tomorrow’s Forecast:Lunge – Box Jumps – Ring Dips Box Brief:The Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky). Question of the Week:If... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Open WOD 22.3” Tomorrow’s Forecast:Row – Kettlebell Swings – Shuttle Runs Box Brief:

“Open WOD 22.3”For time:21 pull-ups42 double-unders21 thrusters (95/65)18 chest-to-bar pull-ups36 double-unders18 thrusters (115/75)15 bar muscle-ups30 double-unders15 thrusters (135/85)