“The Deuce”18 Minute AMRAP: teams of 2Max Kettlebell Swings (53/36) + Bar Hang200 Meter RunMax Box Jumps (24/20) + Handstand Hold200 Meter RunMax Russian Twists (36/25) + Wall Sit200 Meter Run Tomorrow’s Forecast:The Open! Box Brief:Want a FREE membership? Starting Monday and through the end of March, you can earn a FREE membership just by... Read More

“Open House”20 Minute AMRAP:400 Meter Run30 Sit-ups20 Push-ups10 Strict Pull-ups Tomorrow’s Forecast:Kettlebell Swings – Run – Box Jumps – Russian Twists Box Brief:We are going to have several raffle drawings each Friday night after the workout event. START RIGHT NOW working on your points. You can print your challenge card out from the member page... Read More

“Free Guy”PressesStrict PressPush PressPush Jerk Body WeightMax Unbroken Double UndersMax L-SitMax Handstand Hold Girl WODAnnie50-40-30-20-10 Double-UndersSit-Ups Fran21-15-9 Thrusters (95/65)Pull-Ups Grace30 Clean and Jerks (135/95) Tomorrow’s Forecast:Run – Sit-ups – Push-ups – Pull-ups Box Brief:The CrossFit Open is coming soon! Starting on February 24th there will be a three-week international competition where anyone — regardless of fitness... Read More

“Return to Sender”2 Rounds:1000/800 Meter Row30 Single Dumbbell Hang Clean and Jerks (50/35)50 Single Dumbbell Box Step-ups (24/40) (50/35)5 Rope Climbs Tomorrow’s Forecast:Player’s Choice Quote of the Week:“We should be taught not to wait for inspiration to start a thing. Action always generates inspiration. Inspiration seldom generates action.” Frank Tibolt Box Brief:The CrossFit Open is... Read More

“Open Test”20 Minute AMRAP:50 Wall Balls (20/14)50 Double Unders40 Box Jumps (24/20)40 T2B30 C2B Pull-ups30 Burpees20 Cleans (145/100)20 Jerks (145/100)10 Snatches (145/100)10 Ring Muscle-ups Recipe of the Week:Sheet Pan Recipes are great when you don’t have a lot of time to whip up a fancy meal. Give this Sheet Pan Chicken With Sweet Potato Wedges... Read More

“Empty Nester”4 Rounds: (24 Total Minutes)Tabata (6 Rounds – 20 Seconds On, 10 Seconds Off)Barbell Movement (45/35)Round 1 – Front Rack Reverse LungesRound 2 – Strict PressRound 3 – Back SquatRound 4 – Bent Over Row Tomorrow’s Forecast:Open Test Box Brief:The CrossFit Open is coming soon! Starting on February 24th there will be a three-week international... Read More

“Super Duper”20 Minute AMRAP:400 Meter Run20 Dumbbell Ground to Overhead (50/35)30 Sit-upsTomorrow’s Forecast:Lunges – Strict Press – Back Squat – Bent Over Row Box Brief:Through the Open, every Friday night at 5:30pm we will be hosting dinner and a show at Apollo. Get ready to eat some delicious chow and watch some of our own... Read More

Back Squat – Week 5Track A4 @ 55% of 1RM3 @ 65%2 @ 75%1 @ 80%1 @ 86%1 @ 92%1 @ ??? Track BFollow the same rep scheme as Track A but ignore the percentages. Go up based off feel and push to a 1RM with perfect form. Pull-up + Push-up – Week 5Track A1... Read More

“Freedom Sauce”3 Minute AMRAP:21 Overhead Squats (95/65)21 Lateral Burpees Over BarMax Calorie Row 3-minute rest 3 Minute AMRAP:18 Overhead Squats (115/85)18 Lateral Burpees Over BarMax Calorie Row 3-minute rest 3 Minute AMRAP:15 Overhead Squats (135/95)15 Lateral Burpees Over BarMax Calorie Row 3-minute rest 3 Minute AMRAP:12 Overhead Squats (155/105)12 Lateral Burpees Over BarMax Calorie Row... Read More

“Pass Interference”3 Rounds:15 Deadlifts (135/95)15 Pull-ups 3 Rounds:12 Front Squats (135/95)12 Chest to Bar Pull-ups 3 Rounds:9 Shoulder to Overhead (135/95)9 Bar Muscle-ups Box Brief:Through the Open, every Friday night at 5:30pm we will be hosting dinner and a show at Apollo. Get ready to eat some delicious chow and watch some of our own... Read More