“Do the Math”10 Rounds:1 Rope Climb15 Wall Balls (20/14)50 Double Unders Recipe of the Week:Here is a great meal prep idea. Try out this Egg Roll In A Bowl recipe! Scroll Down for instructions. Ingredients:1 lb ground pork 1 tablespoon sesame oil1 tablespoon ginger finely grated3 cloves garlic minced12 oz slaw 340 g; 1 bag;... Read More

High Hang Power Snatch5×5 “Verstappen”10 Minute EMOM::20 to Complete 4 Hang Power Snatch:40 Max Shuttle Runs Tomorrow’s Forecast:Rope Climbs – Wall Balls – Double Unders Meme of the Week:

Strict Press5×5 “Dolce”For Time:21 – 15 – 9 – 15 – 21Pull-upsPush Press (95/65)Tomorrow’s Forecast:Snatch – Shuttle Run Box Brief:Bring A Friend Day is on Friday. Recovery of the Week:Take fifteen minutes and STRETCH! Here is a video to follow along with.

Deadlift5×5 “Giddy Up”For Time:100 Meter Run10 Deadlifts (315/205)10 Burpee Box Jump Overs (30/24)200 Meter Run20 Deadlifts (225/155)20 Bar Facing Burpees400 Meter Run40 Deadlifts (135/95)40 Burpees Tomorrow’s Forecast:Strict Press – Pull-ups – Push Press Box Brief:Congrats to Brie for being the June Member of the Month at Apollo! Scroll down to learn more about Brie. Congrats... Read More

Back Squat5×5 “Body Language”20 Minute AMRAP:20 Calorie Row30 Push-ups40 Sit-ups50 Air Squats Tomorrow’s Forecast:Run – Deadlifts – Burpees Quote of the Week:“Do not let what you cannot do interfere with what you can do.”John Wooden Box Brief:Bring A Friend Day is on Friday.

“Chad”For Time:1000 Box Step-ups (20”) (45/35lb Ruck or Weight)

Snatch Grip Push PressHeavy Set of 3 Overhead SquatHeavy Set of 2 Snatch Balance Heavy Set of 1 “Randy”For Time:75 Power Snatch (75/55) Officer Randy Simmons was shot and killed as he and other members of the Los Angeles SWAT Team made entry into a home at approximately 12:30 am. The team had been deployed... Read More

“Nate”20 Minute AMRAP:2 Muscle-ups4 Handstand Push-ups8 KBS (72/53) Submitted by his family:As early as the sixth grade, Nate Hardy wrote a paper about becoming a Navy SEAL. Through his years on the soccer and lacrosse fields he discovered and developed the fierce competitiveness and team-first mentality that would later serve him well on the road... Read More

“Laura” 21 Minute AMRAP: teams of 2 30 Calorie Row 20 Lateral Bar Over Burpees 10 Power Cleans (155/105) Box Brief:Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on... Read More

For Time:1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile RunAll with a Weight Vest (20/14 lb) Box Brief: In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one... Read More