Thursday 5.24.2018

Sam P

“Fantastic 4”
20 Minute AMRAP: teams of 4
10/8 Calorie row
10 KBS (53/36)
5 Burpees
30 Meter lunge
This is a waterfall style workout where one athletes begins on the rower while the others wait. Once the first athlete completes the row they move onto the KBS and the second athlete can begin their round. Athletes may not move on to their next exercise until the person ahead of them is finished.

Box Brief:
Today is Bring a Friend Day!

Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so invite your friends and family to join the fun!!! See you there!

Tiana

Wednesday 5.23.2018

Sonia

Front Squat
3 – 3 – 3 – 3 – 3 – 3 – 3

4 Rounds:
30 second Chinese plank face down
30 second Chinese plank face up

Box Brief:
This Thursday is Bring a Friend Day!

Our Memorial Day class schedule will be slightly modified. Only 5 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30, 11:30am and 3:30pm.

Patty & Evan

Tuesday 5.22.2018

“Armed Robbery”
5 Rounds, On the 5:00
400 Meter run
10 Bar facing burpees
10 Shoulder to overhead (155/105)

Box Brief:
Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so invite your friends and family to join the fun!!! See you there!

Cindy

Monday 5.21.2018

The Apollo crew at Regionals

“Crush”
4 Rounds:
10 Power snatch (115/80)
30 Wall balls (20/14)
7 Ring muscle-ups

Box Brief:
Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so invite your friends and family to join the fun!!! See you there!

A huge shout out to Nik Hecht for placing 14th at South Regionals.  We’re incredibly proud and look forward to all your future endeavors!  Thanks for everyone who came out to support Nik this weekend and for those yelling at a projector in the gym.

Friday 5.18.2018

“20/20”
5 Rounds:
20 Front squats (135/95)
20 Ring dip

Box Brief:
Enjoy you’re weekend! Let’s get some active recovery in!

Chris G

Thursday 5.17.2018

Gil & Nikki

“Annie on the Run”
50 – 40 – 30 – 20 – 10
Double unders
Sit-ups
200 Meter run after each round

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Wednesday 5.16.2018

Monica

Deadlift
Build to heavy 3 rep max

4 Rounds:
1 Minute plate carry (25s in each hand)
1 Minute hollow rocks
30 Seconds side plank right side
30 Seconds side plank left side
1 Minute Rest

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Wags