“Street Sweeper”21 – 18 – 15 – 12 – 9 Double Kettlebell Front Squats (53s/36s)Pull-upsRecipe of the Week:Last week we threw everything in a pan and baked it. This week we’re going to throw everything in ONE pot and cook it! Hope you guys enjoy Lean Beef & Brown Rice Pilaf. Ingredients:1 1/2 lb lean... Read More

20 Minute AMRAP: teams of 2Partner A – 200 Meter RunPartner B – AMRAPSit-upsPush-upsBox Jumps (24/20) Tomorrow’s Forecast:Friday’s workout calls for front squats and pull-ups. Throwback of the Week:Throwback to a very blurry picture of everyone after an ugly sweater workout. Should we bring it back?

Hang Power Clean Build to a heavy set of 2 “DT”5 Rounds:12 Deadlifts (155/105)9 Hang Power Cleans (155/105)6 Push Jerks (155/105) Tomorrow’s Forecast:Thursday’s workout calls for running, sit-ups, push-ups and box jumps. Box Brief:Bring A Friend Day is on Thursday! Recovery of the Week:“Rest equals recovery, and recovery is the key to making consistent progress.”... Read More

“Seeing Double”25 Minute AMRAP: teams of 2Partner A – Run 400 MetersPartner B – Row for Max Meters Tomorrow’s Forecast:Wednesday’s workout calls for deadlifts, hang power cleans and push jerk. Question of the Week:Would you rather have super strength or super speed?

“Hangman”6 Rounds:20 Wall Balls (20/14)15 T2B10 BurpeesTomorrow’s Forecast:Tuesday’s workout calls for running and rowing. Quote of the Week:“The difference between the impossible and the possible lies in a person’s determination.” Tommy Lasorda

Pausing Push Jerk + Push JerkBuild to a heavy complex “2007 Reloaded”For Time:Buy In – 1500 Meter Row5 Rounds:10 Bar Muscle-ups7 Shoulder to Overhead Recipe of the Week:Here is a EASY recipe you can just throw in the oven. Try out Sheet-Pan Balsamic-Parmesan Chicken & Vegetables. Ingredients: 4 cups broccoli florets3 cups cauliflower florets1 cup... Read More

Sumo Deadlift3 – 3 – 3 – 3 – 3 “Guilt Trip”15 Minute AMRAP:200 Meter Run20 Kettlebell Swings (53/36)200 Meter Run20 Sit-ups Tomorrow’s Forecast:Friday’s workout calls for push jerk, rowing and muscle-ups. Box Brief:The weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The... Read More

Back Rack Reverse LungeBuild to a heavy set of 4 “Bambi”For Time:50 Double Unders100 Lunges50 Double Unders50 Kettlebell Lunges (53/36)50 Double Unders25 Double Kettlebell Lunges (53s/36s)50 Double UndersTomorrow’s Forecast:Thursday’s workout calls for sumo deadlifts, running, kettlebell swings and sit-ups. Box Brief:Congrats to Micah for being the November Member of the Month at Apollo! Scroll down... Read More