“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

“S-Core Board”For Time:50 – 40 – 30 – 20 – 10Single Dumbbell Reverse Lunges (50/35)Sit-upsCalorie Row Tomorrow’s Forecast:Deadlifts – Pull-ups – Front Squats – Shoulder to Overhead – Muscle-ups Meme of the Week:Every night…

“Alternative”20 Minute AMRAP:200 Meter Run2 Muscle-ups4 Handstand Push-ups8 Kettlebell Swings (72/53)2 Muscle-ups4 Handstand Push-ups8 Kettlebell Swings Tomorrow’s Forecast:Lunges – Sit-ups – Row 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 level or ability — can join in. Each week CrossFit... Read More

Back Squat – Week 4Track A4 @ 55% of 1RM3 @ 65%2 @ 75%1 @ 80%1 @ 86%1 @ 94% Track B5 Reps Moderate5 Reps Moderate5 Reps Heavy5 Reps Heavier5 Reps Heaviest Pull-up + Push-up – Week 4Complete Either of the Following Tracks for Both Strict Pull-ups & Push-ups Track A3 Sets:Max Unbroken at Week... Read More

“Apologies”25 Minute AMRAP:600 Meter Run10 Power Cleans (115/85)10 Bar Facing Burpees8 Power Cleans8 Bar Facing Burpees6 Power Cleans6 Bar Facing Burpees Tomorrow’s Forecast:Strength Day Quote of the Week: “Life shrinks or expands in proportion to one’s courage.”Anais Nin Box Brief:Bring A Friend Day is on Thursday! Saturday Night Yoga is back! Save the date for... Read More