WOD

“Shockwave”3 Rounds:15 Chest to Bar Pull-ups20 Burpees15 Sumo Deadlift High Pulls (95/65) Box Brief:Congrats to Clinton for being the December Member of the Month at... Read More

“The Overtaker”Every 2 Minutes for 15 Rounds:1 Deadlift1 Hang Squat Clean1 Squat Clean1 Front Squat Meme of the Week:

“Carnival”20 Minute AMRAP:500 Meter Row30 Push-ups30 Sit-ups Box Brief:December 17th @ 10:30 a.m. we will host a White Elephant exchange at Apollo. Gift should be... Read More

“Rocky”10 Rounds:6 Thrusters (95/65)3 Bar Muscle-ups150 Meter Run Question of the Week:What’s your favorite Christmas movie?

Back SquatBuild to a heavy single Bench PressBuild to a heavy single Quote of the Week:“You cannot change your destination overnight, but you can change... Read More

Bench Press5 @ 40% of 1RM5 @ 50%5 @ 60% “Labyrinth”For Time:75 Handstand Push-ups400 Double Unders Recipe of the Week:Here is another great recipe you... Read More

Hang Power Snatch: teams of 2In 15 Minutes, Build to Heavy @20:00 Minutes “Graceabel”For Time: teams of 260 Snatches (135/95)60 Clean & Jerks (135/95) Meme... Read More

“Expand”4, 5 Minute AMRAPs:Row for Meters5- Minute Rest Nutrition of the Week:Let’s talk about the idea of letting go of perfection when it comes to... Read More

Back Squat5 @ 40% of 1RM5 @ 50%5 @ 60% “Venom”12 Minute AMRAP:12 Kettlebell Swings (53/36)12 Goblet Squats (53/36)12 Single-arm Kettlebell Push Press (53/36) Question... Read More

“MG”10 Minute Clock:1 Mile RunMax Rope Climbs3-Minute Rest 6 Minute Clock:800 Meter RunMax Box Jumps (24/20)3-Minute Rest 4 Minute Clock:400 Meter RunMax Ring Dips Quote... Read More