Wednesday 12.30.2020

Rajah

“Remain Calm”
7 Rounds:

30 Seconds – Slam Balls (35/25)
30 Seconds – Rest
30 Seconds – Mountain Climbers
30 Seconds – Rest
30 Seconds – Rope Climbs
30 Seconds – Rest
30 Seconds – Bike for Calories
30 Seconds – Rest

Tomorrow’s Forecast:
Thursday’s workout calls for snatches and overhead squats.

Box Brief:
New years schedule:
Thursday, December 31st – New Year’s Eve – Last Class at 4:30 pm
Friday, January 1st – New Years Day – Open Gym 7 am-12 pm

Apollo Nutrition Challenge starts on January 11th! More info Coming Soon.

Recovery of the Week:
This week’s video focuses on why resting is just as important as training. We hope you enjoy!

Thursday 12.10.2020

“Dream Team”
20 Minute AMRAP:
teams of 2
Partner A – 400 Meter Run
Partner B – AMRAP:
15 Slam Balls (35/25)
15 Box Jumps (24/20)
15 Hand Release Push-ups

Tomorrow’s Forecast:
Friday’s workout calls for rowing, lunges and cleans.

Throwback of the Week:
Throwback to last years stocking exchange with all these beautiful faces!

Thanksgiving

“You’re Welcome?”
40 Minute AMRAP: teams of 3
Partner A – 550 Meter Run
Partner B – 300 Meter Run
Partner C – AMRAP:
Sit-ups, Slam Balls, Push-ups, Air Squats, Lunges, Strict Press

Box Brief:
Today’s workout is at Viper Park at 8:30 am. Click here for the address.

We are closed on Friday and Saturday. See you Monday!

Wednesday 11.25.2020

Phil

“Two-Peat”
2 Rounds:
4 Minute AMRAP:
Buy In – 500 Meter Row
Burpee Box Jump Overs (24/20)

1 Minute Rest

4 Minute AMRAP:
Buy In – 400 Meter Run
Wall Balls (24/20)

1 Minute Rest

Box Brief:
Our Thanksgiving week schedule is as follows: 
Wednesday – Last class is at 4:30 pm
Thursday – One class at 8:30 am at Viper Park
Friday – Closed
Saturday – Closed

Tianna

Tuesday 11.24.2020

Elliott

Hang Clean & Jerk + Clean & Jerk
Build to A Heavy Complex

“TLC”
10 Minute AMRAP: teams of 3
Clean and Jerks @75-85% of today’s complex

Box Brief:
Our Thanksgiving week schedule is as follows: 
Wednesday – Last class is at 4:30 pm
Thursday – One class at 8:30am at Viper Park
Friday – Closed
Saturday – Closed

Jake

Monday 11.23.2020

Diana

“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings
12 Pull-ups

Box Brief:
Our Thanksgiving week schedule is as follows: 
Wednesday – Last class is at 4:30 pm
Thursday – One class at 8:30am at Viper Park
Friday – Closed
Saturday – Closed

Sean C

Friday 10.9.2020

Warm-up
Tabata – 4 Rounds of 20 Second On, 10 Seconds Off (each)

  • Mountain Climbs
  • Squat Hold – Just below parallel

Mobility
30-60 Seconds Each

Workout
“Order In”
4 Rounds:

  • 25 Burpees
  • 50 Air Squats
  • 1 Minute Rest

Workout Notes
Score = Time (including rest)

Goal = Complete each round in less than 5 minutes (including rest).

Reduce reps if necessary if you’re not able to stay close to the goal above.

We suspect the average times (including rest) will be somewhere around 20 minutes. Can anyone do better than 16 minutes?

Modifications
Reach out to us if these movements bother a current injury. We can modify anything. Even burpees.

After Party
This is always optional
3 Rounds:

  • 1 Minute Side Plank (left)
  • 1 Minute Side Plank (right)
  • Max Hollow Hold

Check out this video for the Why, What and How of the Hollow Hold: https://www.youtube.com/watch?v=FEWNauegmNM&t=62s

Box Brief
We will be open again on Monday and potentially sooner, depending on the results. Keep your eyes on our blog, the Members Page (Facebook), and your emails with updates.