“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!

Back Squat3 sets of 5 “March Assault”3 Rounds:400 Meter Run21 Burpees Tomorrow’s Forecast:Push-ups – Deadlifts – Rope Climbs Question of the Week:Would you rather have a huge imagination or a photographic memory?

“Open WOD 14.4”For Time:60 Calorie Row50 Toes to Bar40 Wall Balls (20/14)30 Power Cleans (135/95)20 Muscle-ups Tomorrow’s Forecast:Back Squat – Run – Burpees Quote of the Week:“There is no royal road to anything. One thing at a time, all things in succession. That which grows fast, withers as rapidly. That which grows slowly, endures.”Josiah Gilbert... Read More

“Bel-Air”7 Rounds:40 Double Unders10 Dumbbell Lunges (53s/36s)10 HSPU20 Sit-ups Recipe of the Week:This is a perfect meal to make for dinner. Give this Shrimp Alfredo a try! Ingredients:8oz whole wheat or legume-based linguine (or fettucine)Low-carb substitute: Zucchini & carrot noodles; Miracle noodles Reduced Fat Alfredo Sauce1 tablespoon olive oil1/2 medium white onion, diced3 garlic cloves,... Read More