Thursday 1.7.2021

“Shiplap”
20 Minute EMOM:

Even – Row for Calories
Odd – Sit-ups

Tomorrow’s Forecast:
Friday’s workout calls for dumbbell snatches, lunges, box jumps and muscle-ups.

Throwback of the Week:
Throwback to our 2017 August Members of the Month! Courtney and Whitney were kind enough to let us interview them and it’s worth a watch.

Wednesday 1.6.2021

Sean

“Total Whine”
5, 3 Minute AMRAPs:

Double Unders
20 Russian Kettlebell Swings (72/53)
Max Burpees
3 Minute Rest

Tomorrow’s Forecast:
Thursday’s workout calls for rowing and sit-ups.

Box Brief:

Our annual Nutrition challenge starts on Monday January 11th!! Check out the infographic below to learn more.

Recovery of the Week:
This week’s message is simple, improve your recovery through quality food. Improving your nutrition will help manage inflammation caused by exercise and fuel you for tomorrow’s workout. A great first step is our challenge starting next week!

Tuesday 1.5.2021

“Apollo Total”
Front Squat – Build to a heavy single
Bench Press – Build to a heavy single
Deadlift – Build to a heavy single

Tomorrow’s Forecast:
Wednesday’s workout calls for double unders, kettlebell swings and burpees.

Box Brief:
Our annual Nutrition challenge starts on Monday January 11th!! Check out the infographic below to learn more.

Question of the Week:
What’s your favorite go-to meal?

Monday 1.4.2021

“New Level”
For Time:

800 Meter Run
20 Snatches (115/85)
20 Pull-ups
800 Meter Run
20 Clean and Jerks (115/85)
20 Pull-ups
800 Meter Run
20 Thrusters (115/85)
20 Pull-ups

Tomorrow’s Forecast:
Tuesday’s workout calls for front squat, bench press and deadlift.

Box Brief:
Our annual Nutrition challenge starts on Monday January 11th!! Check out the infographic below to learn more.

Quote of the Week:
“Motivation is what gets you started. Habit is what keeps you going.”
Jim Ryun

Friday 1.1.2021

Nadine

“New Year, New You”
For Time:

1000 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1000 Meter Run

Box Brief:
New years schedule:
Friday, January 1st – New Years Day – Open Gym 7 am-12 pm

Monica

Thursday 12.31.2020

“Rule Breaker”
Every 2 Minutes for 15 Rounds:

3 Power Snatch
2 Overhead Squat
1 Squat Snatch

Tomorrow’s Forecast:
Friday’s workout calls for rowing, double unders and bike.

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.

Throwback of the Week:
Throwback to our group hike 6 months ago!

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!