Muscle CleanBuild to heavy single Power CleanBuild to heavy single Squat CleanBuild to heavy single Meme of the Week:

“Flush”5, 3 Minute AMRAPs:200 Meter Run20 Box Jump Overs (24/20)Max Strict Handstand Push-ups3-Minute Rest Box Brief:Bring A Friend Day is on Thursday! Comp Class returns on Saturday the 25th at 10:30am. All ability levels are welcome.

“Tutu”22 Minute AMRAP:5 Power Snatches (155/105)10 Toes to Bar15 Burpees20/16 Calorie Row25 Sit-ups Box Brief:Bring A Friend Day is on Thursday! Comp Class returns on Saturday the 25th at 10:30am. All ability levels are welcome. 

Front SquatBuild to heavy double“Fractured”5 Rounds:9 Thrusters (95/65)9 Sumo Deadlift High Pulls (95/65) Quote of the Week:“What seems impossible today will someday become your warm-up.”Denzel Washington Box Brief:Comp Class returns on Saturday the 25th at 10:30am. All ability levels are welcome.  Bring A Friend Day is on Thursday!

“S & E”20 Minute EMOM:Minute 1 – 3 Bench PressMinute 2 – Max Double UndersMinute 3 – 3 DeadliftsMinute 4 – Max Burpees Recipe of the Week:This is the best recipe. That is all.

“Dale”8 Rounds:250 Meter Row100 Meter Run50 Meter Run25 Meter Run Meme of the Week:

“New for Two”21 Minute Clock: teams of 2Buy In – 120 Double UndersAMRAP20 Russian Kettlebell Swings (70/53)40 Sit-ups@7:00 – Buy In – 60 Box Jumps (24/20)AMRAP20 Calorie Bike40 Sit-ups@14:00 – Buy In – 30 Burpees Over the KettlebellAMRAP10 Sandbags Over the Bar40 Sit-ups Box Brief:New Years Schedule:New Years Eve – Last class is at 3:30pmNew... Read More

Pause Back Squat + Back SquatBuild to heavy single “Wacky”For Time:1000 Meter Row50 Front Squats (95/65)30 Push-ups Box Brief:New Years Schedule:New Years Eve – Last class is at 3:30pmNew Years Day – Open Gym from 7am-Noon Join us on January 6th as we kick off our annual macro challenge at Apollo. Elizabeth is our in... Read More

“Dreamy”25 Minute AMRAP:100 Meter Run20 Power Cleans (115/85)20 Toes to Bar200 Meter Run15 Power Cleans (135/95)Pull-ups300 Meter Run10 Power Cleans (165/115)10 Chest to Bar Pull-ups400 Meter Run5 Power Cleans (185/125)5 Bar Muscle-ups Quote of the Week:“Doubt kills more dreams than failure ever will.”Suzy Kassem Box Brief:New Years Schedule:New Years Eve – Last class is at... Read More

“Howdy”30 Rounds: teams of 21 Deadlift1 Hang Power Clean1 Power Clean1 Shoulder to Overhead30 Minute Time Cap Recipe of the Week:Here is a great meal prep recipe to try going into the new year! Give this Coconut Chicken Rice Bowl a try! Ingredients1 1/2 lbs diced chicken breast1 teaspoon kosher salt1 teaspoon smoked paprika1 teaspoon... Read More