“BFF”20 Minute AMRAP: teams of 2Partner A – 200 Meter RunPartner B – AMRAPSit-upsPush-upsBox Jumps (24/20) Tomorrow’s Forecast:Thrusters – Burpees – Muscle-ups Meme of the Week:

“Battleship”25 Minute AMRAP: teams of 2Row for MetersEvery time partners switch, the athlete coming off the rower must complete 25 sit-ups. They cannot switch again until all reps are complete.Tomorrow’s Forecast:Run – Sit-ups – Push-ups – Box Jumps Recovery of the Week:Looking for a good reason to actually add more vegetables to your diet? Take... Read More

“Uplifting”15 Minute Ladder:2 Devil Presses (35s/25s)4 Dumbbell Step-ups (35s/25s) (24/20)6 Pull-ups4 Devil Presses8 Dumbbell Step-ups12 Pull-ups6 Devil Presses12 Dumbbell Step-ups18 Pull-upsEtc…Keep adding 2, 4 & 6 reps to devil presses, step-ups and pull-ups, respectively. Tomorrow’s Forecast:Row – Sit-ups Box Brief:We are looking for a few more volunteers for the Apollo Games on October 9th. If... Read More

“So Fresh, So Clean”10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Power Cleans (135/95)Ring Dips200 Meter Run Tomorrow’s Forecast:Devil Presses – Step-ups – Pull – ups Box Brief:Bring A Friend Day is on Thursday! Quote of the Week:“The battles that count aren’t the ones for... Read More

“Sumo”20 Minute AMRAP:3 Wall Climbs9 Sumo Deadlift High Pulls (72/53)16 Meter Kettlebell Lunge (72/53) Box Brief: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). He will be focusing on Cleans and Hang Cleans in preparation for the... Read More

“Slim Fast”For Time:2000 Meter Row200 Double Unders1 Mile Run -OR- Hinshaw Week 7 – Day 23 Sets:400 Meter Moderate/Fast Run90 Seconds Rest800 Meter Moderate/Fast Run90 Seconds Rest200 Meter Moderate/Fast Run200 Meter Walk200 Meter Recovery Jog15 Seconds Rest Tomorrow’s Forecast:Wall Climbs – Sumo Deadlift High Pulls – Lunges Meme of the Week:

“Clean Air”Every 3 Minutes for 7 Rounds:200 Meter Run1 Clean + Hang Clean Tomorrow Forecast:Row – Run – Jump Rope Box Brief:Congrats to Cari for being the September Member of the Month at Apollo! Scroll down to learn more about Cari. What was your first experience with CrossFit? And what makes you come back for... Read More

“From the Top”Tabata 8 Rounds (each) – 20 Seconds On, 10 Seconds OffRow for CaloriesHollow RocksBox Jumps (24/20)Ring Push-ups Tomorrow’s Forecast:Cleans – Run Question of the Week:Would you rather be color blind or lose your sense of taste?

“Foot Locker”5 Rounds:9 Toes to Bar15 Wall Balls (20/14)-then-5 Rounds:9 Power Snatch (75/55)15 Overhead Squats (75/55) Tomorrow’s Forecast:Row – Hollow Rocks – Box Jumps – Push-ups Quote of the Week:“I may not have gone where I intended to go, but I think I have ended up where I needed to be.”Douglas Adams

“Strict Lynne”5 Rounds:Max Unbroken Bench Press @ BodyweightMax Unbroken Strict Pull-upsRest a maximum of 5 minutes between rounds Recipe of the Week:We realized our recipe selection was severely lacking taco options. Not anymore! Try out this Fish tacos with avocado salsa recipe.(Scroll Down) Ingredients:600g skinless white fish fillets (such as flathead), pin-bonedLarge pinch of cayenne... Read More