“DB Anthem”18 Minute AMRAP:11 Dumbbell Snatches (50/35)10 Meter Single Arm Dumbbell Lunge (50/35)11 Dumbbell Snatches10 Meter Single Arm Dumbbell Lunge21 Box Jumps (24/20)7 Muscle-ups Recipe of the Week:This is a great recipe to make for multiple nights! Of course you will have to increase the ingredient amounts based off your needs. Try out this Bangin... Read More

“Shiplap”20 Minute EMOM:Even – Row for CaloriesOdd – Sit-ups Tomorrow’s Forecast:Friday’s workout calls for dumbbell snatches, lunges, box jumps and muscle-ups. Throwback of the Week:Throwback to our 2017 August Members of the Month! Courtney and Whitney were kind enough to let us interview them and it’s worth a watch.

“Total Whine”5, 3 Minute AMRAPs:Double Unders20 Russian Kettlebell Swings (72/53)Max Burpees3 Minute Rest Tomorrow’s Forecast:Thursday’s workout calls for rowing and sit-ups.Box Brief:Our annual Nutrition challenge starts on Monday January 11th!! Check out the infographic below to learn more. Recovery of the Week:This week’s message is simple, improve your recovery through quality food. Improving your nutrition... Read More

“Apollo Total”Front Squat – Build to a heavy singleBench Press – Build to a heavy singleDeadlift – Build to a heavy single Tomorrow’s Forecast:Wednesday’s workout calls for double unders, kettlebell swings and burpees. Box Brief:Our annual Nutrition challenge starts on Monday January 11th!! Check out the infographic below to learn more. Question of the Week:What’s... Read More

“New Level”For Time:800 Meter Run20 Snatches (115/85)20 Pull-ups800 Meter Run20 Clean and Jerks (115/85)20 Pull-ups800 Meter Run20 Thrusters (115/85)20 Pull-ups Tomorrow’s Forecast:Tuesday’s workout calls for front squat, bench press and deadlift. Box Brief:Our annual Nutrition challenge starts on Monday January 11th!! Check out the infographic below to learn more. Quote of the Week:“Motivation is what... Read More

“New Year, New You”For Time:1000 Meter Row100 Double Unders50 Calorie Bike 100 Double Unders1000 Meter Run Box Brief:New years schedule: Friday, January 1st – New Years Day – Open Gym 7 am-12 pm

“Rule Breaker”Every 2 Minutes for 15 Rounds:3 Power Snatch2 Overhead Squat1 Squat Snatch Tomorrow’s Forecast:Friday’s workout calls for rowing, double unders and bike. Box Brief:New years schedule:Thursday, December 31st – New Year’s Eve – Last Class at 4:30 pmFriday, January 1st – New Years Day – Open Gym 7 am-12 pm Apollo Nutrition Challenge starts... Read More

“Remain Calm”7 Rounds:30 Seconds – Slam Balls (35/25)30 Seconds – Rest 30 Seconds – Mountain Climbers30 Seconds – Rest 30 Seconds – Rope Climbs 30 Seconds – Rest 30 Seconds – Bike for Calories 30 Seconds – Rest Tomorrow’s Forecast:Thursday’s workout calls for snatches and overhead squats. Box Brief:New years schedule: Thursday, December 31st –... Read More

Back Squat 3 sets of 5 “March Assault”3 Rounds:400 Meter Run21 Burpees Tomorrow’s Forecast:Wednesday’s workout calls for slam balls, mountain climbers, rope climbs and bike. Box Brief:New years schedule:Thursday, December 31st – New Year’s Eve – Last Class at 4:30 pmFriday, January 1st – New Years Day – Open Gym 7 am-12 pm Question of... Read More

“Open WOD 14.4”14 Minute AMRAP:60 Calorie Row50 Toes to Bar40 Wall Balls (20/14)30 Power Cleans (135/95)20 Muscle-ups Tomorrow’s Forecast:Tuesday’s workout calls for back squats, running and burpees. Box Brief:New years schedule: Thursday, December 31st – New Year’s Eve – Last Class at 4:30 pmFriday, January 1st – New Years Day – Open Gym 7 am-12... Read More