WOD

Back Squat5 x 4 @7.5 RPE “Dip Out”30 – 20 – 10Ring Dips*75 Double Unders after each set Quote of the Week:“If you change the... Read More

“Over the Fence”3 Rounds:600 Meter Run10 Bar Muscle-ups10 Cleans (165/115) Recipe of the Week:Are you getting bored or sweet potatoes with cinnamon? Try this Taco... Read More

“Adjusted”5 Rounds: teams of 21 Minute – Calories Bike1 Minute – Kettlebell Swings (53/36)1 Minute – Sit-ups1 Minute – Air Squats Meme of the Week:

Deadlift6 x 5 @RPE 7.5 Bench Press6 x 5 @RPE 7.5 Nutrition of the Week:Should I take baking soda/beet juice/beta alanine/glutamine, etc? Often times, clients... Read More

“Half Triple Three”For Time:1500 Meter Row150 Double Unders1.5 Mile Run Question of the Week:Would you rather never have to eat food or sleep again?

Back Squat6 x 5 @RPE 7.5 “Toes to Burp”12 Minute Clock:Toes to Bar Ladder + Burpees Quote of the Week:“Though we may not have reached... Read More

“CS”30 Minute AMRAP:400 Meter Run1 Rope Climb20 Ring Push-ups3 Deadlifts (heavy) Box Brief:Congrats to Marie for being the March Member of the Month at Apollo!... Read More

“Graduation”18 Minute AMRAP: teams of 3Partner A – 15/12 Calorie RowPartner B – Sit-upsPartner C – Plank Meme of the Week:

“Slide”10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Chest to Bar Pull-upsPush Press (115/85)30 Double... Read More

Pause Front Squat + Front Squat5 x 1“Playground”20 Rounds: teams of 2200 Meter Run Question of the Week:Would you rather have a car that never... Read More