“Deviled Legs”5 Rounds:10 Single Dumbbell Lunges (50/35)25 Wall Balls (20/14)10 Single Dumbbell Lunges10 Single Arm Devil Presses (50/35) Recipe of the Week:Here is a simple easy dinner recipe when you’re feeling a little drained from the week. Ingredients:½ teaspoon paprika½ teaspoon garlic powder, divided¾ teaspoon salt, divided¾ teaspoon ground pepper, divided1 pound Yukon Gold or... Read More

“Rugrats Gone Wild”18 Minute AMRAP: teams of 3Partner A – 200 Meter Run w/Wall Ball (20/14)Partner B – Kettlebell Swings (53/36)Partner C – Forearm Plank Tomorrow’s Forecast:Lunges – Wall Balls – Devil Presses Meme of the Week:

Push JerkBuild to A Heavy Set of 3 “Impressive”6 Rounds:1 Minute AMRAP:10 Push JerksMax Gymnastic Pulling Exercise (your choice)1 Minute Rest Tomorrow’s Forecast:Run – Kettlebell Swings – Plank Box Brief:Bring A Friend Day is on Thursday! Recovery of the Week:What should we do on “rest” days? Check out this video for more insight.

“Big Bang”For Time:50 Power Cleans (155/105)300 Double Unders1 Mile Run Tomorrow’s Forecast:Push Jerk – Gymnastics Box Brief:Bring A Friend Day is on Thursday. Question of the Week:If you could become a master and one CrossFit movement, what would it be?

“Smash Burger”For Time:1000/800 Meter Row-then-5 Rounds:30 Ring Push-ups30 Sit-ups-then-500/400 Meter Row Tomorrow’s Forecast:Cleans – Double Unders – Run Box Brief:Bring A Friend Day is on Thursday! Quote of the Week:“Start where you are. Use what you have. Do what you can.”Arthur Ashe

“It’s Not You, It’s Me”6 Rounds:2 Rope Climbs12 Overhead Squats (95/65) (115/85) (135/95)12 GHD Sit-ups Recipe of the Week:Here is a new take on your traditional chicken and rice recipe. Give it a shot! Ingredients for 3 servings Ingredients:Spray olive oil1 lb chicken thighs, skinless, boneless and fat trimmedPinch of sea salt & pepper1 tablespoon... Read More

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