“Yeah, Okay”20 Minute AMRAP:50 – 40 – 30 – 20 – 10 Kettlebell Swings (53/36)25 – 20 – 15 – 10 – 5 Burpee Box Jump Overs (24/20)5 – 4 – 3 – 2 – 1 Rope Climbs-then- Max Double Unders Tomorrow’s Forecast:Row – Push-ups – Sit-ups Recovery of the Week:Why is protein so important... Read More

Overhead Squat5 – 5 – 5 – 5 – 5“Fast Break”For Time:400 Meter Run40 Overhead Squats (45/35) Tomorrow’s Forecast:Kettlebell Swings – Burpee Box Jump Overs – Rope Climbs Question of the Week:Would you rather have the power to control weather or freeze time? Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There... Read More

“Slurpee”11 Rounds:7 Deadlifts (115/85)7 Push Press (115/85)7 Toes to BarTomorrow’s Forecast:Overhead Squat – Run Quote of the Week:“I destroy my enemies when I make them my friends.”Abraham Lincoln Box Brief:Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner.

“Pain Killer” For Time:Buy In – 100 Double Unders-then-21 – 15 – 9 Shoulder to Overhead (135/95)Pull-ups-then-Cash Out – 100 Double Unders Recipe of the Week:Here is a great one-tray bake that will make dinner with the family easy. Try this Quick Chicken Roast.Ingredients:6 thyme sprigs, leaves picked4 anchovies in oil, drained, chopped2 teaspoons dried... Read More

“Storm Chaser”3 Rounds:3 Minutes – Row for Calories2 Minutes – Burpees1 Minute – Power Snatch2 Minute Rest Tomorrow’s Forecast:Run – Box Jumps – Russian Twist – Cleans – Farmers CarryRecovery of the Week:Here are some simple tips about hydration for the week. Make sure to down those fluids!

“Lat Syndrome”6 Rounds:2 Minute AMRAP:10 Toes to Bar200 Meter RunMax Toes to Bar2-minute rest Tomorrow’s Forecast:Row – Burpees – Snatch Question of the Week:Would you rather live on a houseboat or in a cabin in the mountains?

“Holleyman”30 Rounds:1 Power Clean (225/155)3 HSPU5 Wall Balls (20/14) Tomorrow’s Forecast:Toes to Bar – Run Quote of the Week:“What you do speaks so loudly that I cannot hear what you say.”Ralph Waldo EmersonBox Brief:Congrats to Kira for being the July Member of the Month at Apollo! Scroll down to learn more about Kira. Happy Independence... Read More

“Who’s That Lady”20 Minute AMRAP:4 Rounds:5 Strict Pull-ups10 Kettlebell Goblet Lunges (53/36)15 Sit-ups-then-90 Double Unders Recipe of the Week:Looking for something new for breakfast? Try these Waffle House Egg And Spinach Scramble. Ingredients:avocado oil spray4 cups raw spinach4 whole eggs, lightly beaten2 slices (~2oz) reduced fat cheddar Instructions:1) Set a nonstick skillet on medium heat... Read More

“HarRowing”For Time:2000 Meter RowEvery Minute on the Minute Starting at 0:00; perform 1 Burpee over the Erg, add a burpee every minute until finished. Tomorrow’s Forecast:Pull-ups – Lunges – Sit-ups – Double Unders Meme of the Week:

“Rapunzel”5 Rounds:25 Push-ups15 Deadlifts (205/145)2 Rope Climbs Tomorrow’s Forecast:Row – Burpees Recovery of the Week:We’ve found another great full body mobility to follow along with. It only takes 10 minutes!