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Friday 9.8.2023

Nick & Chad

“CFA 2016”
20 Minute Ladder:
1 Power Clean (205/145) + 1 Bar Muscle-up
2 Power Cleans + 2 Bar Muscle-ups
3 Power Cleans + 3 Bar Muscle-ups

Recipe of the Week:

Here is a great meal prep option for your week to come!


Wednesday 9.6.2023

Chris & Chad

“The Cave of Time”
For Time:
160/130 Calorie Row
80 Ring Dips
400 Meter Farmers Carry (53s/36s)
200 Double Unders
10 Snatches (185/130)

Box Brief:
Congrats to Alex for being the September Member of the Month at Apollo! Scroll down to learn more about Alex.


ALEEEEX!  Thanks for agreeing to be our August member of the month.  You’ve been around for a while so we’re glad to get to know you a little better.  Let’s start by exploring YOU as a kid. 

What was the best part about how you grew up?
In a word, traveling! In many more words, I grew up in Peachtree City Ga, a suburb just outside of Atlanta where a lot of families associated with Delta Airlines lived (think pilots, flight attendants, gate agents, baggage handlers, …etc.). Because of this, most of my friends and I were able to fly “standby” for free wherever our parents would let us go (if we could afford it on our part-time hourly wages)! Some of my fondest memories of high school/college are of my friends and me scraping together just enough money to take a weekend trip to [insert obscure city here], staying in hostels, eating street food, and getting stuck in airports due to flights being overbooked. Aside from the traveling my friends and I would do, my family and I were able to travel across the country a few times each year to spend time with our extended family out on the West coast, allowing my sisters and me to stay close with all of our cousins from so far away.

Were you a problem child or an angel growing up?
Me? A problem child?!? …Absolutely! I would say if you asked any of the grownups who were around when I was growing up, they would all say, unequivocally, that I was indeed a problem child. That being said, I wasn’t a “bad kid.” Not malicious or evil or anything like that. But I got into my fair share of trouble. As every kid should!

You’re a PILOT!  F-16 Baby!!! That means you are a super cool dude and ALL the girls want you! (Think “Maverick”)  Besides all that, what do you love about your job?  What’s your call sign?
The cliché answer? As Eleanor Roosevelt famously put it, “Speed! Hot, nasty, bad-ass speed!” Warheads on foreheads baby! Turning the enemy into a loose assortment of hair, teeth, and eyeballs! The truth? Teaching! I get the most job satisfaction out of helping the next generation of American fighter pilots achieve the goals they set out to accomplish when they were kids watching the Thunderbirds fly at airshows. Nothing is more gratifying to me than seeing the lightbulb come on over my student’s nugget 4.22 hours into the debrief. That look of understanding and accomplishment spreading across their face is hands down the best part of the job. The REAL truth? The flying. It really is just so much fun!

                Back in 2014 when I was a lieutenant flying with the Triple Nickle out of Aviano AB Italy, I got named RIOT. Since then, all of my colleagues, most of my friends, and even some of my family members know me, and call me by that name. If you’re interested in the story of how earned that name, all you have to do is buy me a beer, and I’ll be happy to tell you all about it!

When you’re done terrorizing the skies what do you see yourself doing as you head into your “silver fox” stage of life?
Flying fighters is a young man/woman’s game! And I am no longer a young man. As much as I have loved flying Vipers, I’m ready for a change. Problem is, I’m really only good at one thing…so I guess I gotta go find someone who’s willing to hire me to keep flying. In a perfect world, that would be Delta Airlines. That being said, I’m not quite done flying fast, so if I REALLY had my way, I’d get picked up by a Guard or Reserve unit and fly with them part time until I reach 20 years of service. All while settling down, marrying a nice girl (ideally, a one Sawyer Rose Murray currently residing in Hampton VA), and starting a family. Two and a half kids, white picket fence, you know, standard American dream stuff.

What’s your favorite holiday and create a workout you would like to celebrate it with?
Arbor Day (Last Friday in April, next occurrence, April 24, 2024)! Obviously!

For Time
15, 14, 13, … 3, 2, 1
Thrusters (115/85)
Toes To Bar

Final Question: You are stranded for 10 years somewhere. Think, Gilligans island. Where would you like to be stranded and pick 2 people alive or dead to be stranded with.  You can’t pick anyone you currently know. Where and who?
Cabin 372, Pinecrest Trail, Pinecrest CA. It’s a small fishing “cabin” up in the Sierras and it is hands down, my favorite place on planet earth! …Not that I could really get “stranded” there, since it’s inhabited …but, you get it. As for company? I never met my grandfather on my dad’s side (the guy my aunt and uncles inherited the cabin from), so I’d start with him. And Ryan Reynolds. Seems like a fun guy, and 10 years is a long time! My grandpa and I are gonna need some entertainment! Plus …have you seen the guy?


Tuesday 9.5.2023


Back Squat
5 x 5

Front Squat
5 x 3

Question of the Week:
Where would you go for your dream vacation?


Monday 9.4.2023


Bench Press
6 x 2

“Swing, Swing”
3 Rounds:

400 Meter Run
20 Sit-ups
20 Kettlebell Swings (53/36)

Quote of the Week:

“I may win and I may lose, but I will never be defeated.”
Emmitt Smith

Box Brief:

Apollo Training Camp

We are excited to announce our first ever Apollo Training Camp to help everyone perform their best at this year’s Apollo Games! This 5 week program will begin on September 5th. All participants will work with our staff to dial in key elements to ensure their best possible success in preparation for competition. The Apollo Training Camp will assist and keep you accountable with:

  • Exclusive Saturday competition prep days (each week)
  • Performance based nutrition
  • Nutrient timing
  • Sleep & water consumption
  • Improving skill deficiencies
  • Tailored weekly workout schedule
  • Optimize recovery
  • Workout tips & strategies (specific to your team)
  • Optimize mental approach & tactics

Our Camp Nutrition Guidelines will be broad, but effective. However, If you want to take things to the next level, we HIGHLY recommend adding 1on1 Nutrition Coaching with Elizabeth Gehrmann. On top of everything included in the Training Camp, working with Elizabeth will also include:

  • Personalized nutrition plan
  • Higher accountability with weekly check-ins
  • Advice & adjustments based on your feedback
  • Supplement recommendations

To learn more and to set-up a free consultation on 1on1 Nutrition Coaching, email us at [email protected]

We are EXTREMELY excited to kick this Camp off and know it will be a massive success for those who participate.

One of the more exciting elements of this Camp will be our Exclusive Saturday Training Camp Days.

At each Saturday meeting, our Camp will:

  • Complete 2 custom workouts
  • Practice game day nutrition preparation, recovery, & intra-workout fueling
  • Team specific tips & strategies
  • Improve skill deficiencies
  • Optimize mental approach & tactics

If you want to see what you are truly capable of at this years Apollo Games, then lets go to Camp!

Take 5 weeks to cram for this test, surrounded by a group of likeminded athletes, and coaches who want nothing more than to see you succeed.


Friday 9.1.2023

Taylor, Tayler & Brad

Push Press
5 x 5

7 Minute AMRAP:

5 Deadlifts (225/155)
10 Push-ups
15 Box Jumps (24/20)

Recipe of the Week:
Here is a fun way to cook your chicken in the future!


Wednesday 8.30.2023

Ryan B

5 Rounds Not for Time:
5 Bar Muscle-ups/10 Pull-ups
1 Bear Complex

The Importance of Rest Days:

CrossFit has always had a lot to say about rest days. Back in the day, the recommended schedule was 3 days on, 1 day off, allowing you to get 6 training days in with 2 rest days. The idea behind this format was that you could really maximize your intensity during your 3 days on, while allowing your body to recover during your rest days. Doing this correctly means that you will not only need those rest days, but you will also WANT those rest days. Unfortunately for most of us, the traditional work week kind of gets in the way of this ‘ideal’ training schedule. It doesn’t negate the idea of rest days though. You need to be giving your body time to recover and taking rest days could be the missing link as to why you’re not making gains, sleeping well, or keep getting injured. Check out the following link to learn more about rest days and how to implement them into your training schedule: CrossFit | Recovery Strategies: How to Know When to Take a Day Off (and When to Keep Going)