“Katie’s WOD”For Time:50 Calorie Row50 Lunges5 Cleans (245/145)40 Calorie Row40 Lunges4 Cleans30 Calorie Row30 Lunges3 Cleans20 Calorie Row20 Lunges2 Cleans10 Calorie Row10 Lunges1 Clean Box Brief:This Saturday we are hosting a Bulletproof Back Workshop at 10am. More information is posted below.

“Dream Team”20 Minute AMRAP: teams of 2Partner A – 400 Meter RunPartner B – AMRAP:15 Slam Balls (35/25)15 Box Jumps (24/20)15 Hand Release Push-ups Tomorrow’s Forecast:Friday’s workout calls for rowing, lunges and cleans. Throwback of the Week:Throwback to last years stocking exchange with all these beautiful faces!

“Golden Girls”For Time:150 Double Unders150 Sit-ups100 Wall Balls (20/14)50 Burpee Pull-upsAthletes may partition reps as needed Tomorrow’s Forecast:Thursday’s workout calls for running, slam balls, box jumps and hand release push-ups.Recovery of the Week:Here is another great morning or evening stretch routine. Enjoy!

Overhead Squat5 – 5 – 5 – 5 – 5 “Clock Work”5 Minute Clock:Run for Max Distance5-minute rest For Time:Run Previous Distance Tomorrow’s Forecast:Wednesday’s workout calls for double unders, sit-ups, wall balls and burpee pull-ups. Question of the Week:What holiday movie or special do you watch over and over again?

“Slurpee”11 Rounds:7 Deadlifts (115/85)7 Push Press (115/85)7 Toes to Bar Tomorrow’s Forecast:Tuesday’s workout calls for running and overhead squats. Box Brief:Bring A Friend Day is on Thursday!  Quote of the Week:“The best way to predict your future is to create it.”Abraham Lincoln

Back Squat4 – 4 – 4 – 4 – 4 – 4 “The Upside Down”For Time:3 Minute Handstand Hold100 Air Squats50 Meter Handstand Walk100 Air Squats30 HSPU Recipe of the Week:We never thought of posting a meatloaf recipe. But when it’s pizza inspired, why not give it a shot? Try this Mini Pizza Turkey Meatloaves.... Read More

“Prime Time”25 Minute AMRAP:25/18 Calorie Row25 Shuttle Runs25 Russian Kettlebell Swings (72/53)25 Sit-ups Tomorrow’s Forecast:Friday’s workout calls for squats and handstand push-ups. Box Brief:Congrats to Katie for being the December Member of the Month at Apollo! Scroll down to learn more about Katie. Katie Whitmire “Come on Down!!!”We are so excited you have consented to... Read More

3 Strict Press + 2 Push Jerks + 1 JerkBuild to a heavy complex “Double Ups”5 Rounds:1 Minute Double UndersMax Unbroken Strict Pull-upsRest as needed Tomorrow’s Forecast:Thursday’s workout calls for rowing, shuttle runs, kettlebell swings and sit-ups. Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so... Read More

“So Fresh, So Clean”10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Power Cleans (135/95)Ring Dips200 Meter Run Tomorrow’s Forecast:Wednesday’s workout calls for overhead press, double unders and pull-ups. Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots... Read More