“Bermuda Triangle” For Time: teams of 2 100 Meter row 200 Meter row 300 Meter row 400 Meter row 500 Meter row 600 Meter row 700 Meter row 600 Meter row 500 Meter row 400 Meter row 300 Meter row 200 Meter row 100 Meter row Tomorrow’s Forecast:Friday’s workout calls for pull-ups, push-ups, air squats,... Read More

Back SquatBuild to a heavy set of 3 “Stairmaster”30 – 20 – 10 Calorie rowBox step-ups (50/35) (24/20)Directly into…10 – 20 – 30 Dumbbell snatches (50/35)Wall balls (20/14) Tomorrow’s Forecast:Thursday’s workout calls for rowing. Recovery of the Week:Stretch #1 – Seated Glute StretchSpend 1-2 minutes on each leg.Stretch #2 – Supine “Active” Leg ExtensionHold stretch... Read More

“Bur-please”20 Minute AMRAP:400 Meter runMax unbroken muscle-upsBurpeesPerform 2x the amount of muscles-ups completed as burpees at the end of each round. Tomorrow’s Forecast:Wednesday’s workout calls for back squat, rowing, step-ups, dumbbell snatches, and wall balls. Box Brief:Our Stocking Exchange is on Thursday!! Our 6:30 and 7:30 pm classes will be canceled to accommodate. Question of... Read More

DeadliftBuild to a heavy set of 5 “Spineless”For Time:25 Deadlifts (185/135)30 Sit-ups20 Deadlifts30 Sit-ups15 Deadlifts30 Sit-ups10 Deadlifts30 Sit-ups Tomorrow’s Forecast:Tuesday’s workout calls for running, muscle-ups, and burpees. Box Brief:Our Stocking Exchange is on Thursday!! Our 6:30 and 7:30 pm classes will be canceled to accommodate. No weightlifting clinic this week. Our next clinic will be... Read More

“Golden Girls”For Time:150 Double unders150 Sit-ups100 Wall balls (20/14)50 Burpee pull-ups Recipe of the Week:This week we have a tasty looking Sheet Pan Chicken Fajitas. Ingredients:1 Lb boneless, skinless chicken breast, (cut into strips) 1 red bell pepper, (seeds/stem removed, sliced) 1 orange bell pepper, (seeds/stem removed, sliced) 1 yellow bell pepper, (seeds/stem removed, sliced)... Read More

“Little Dipper”18 Minute AMRAP:400 Meter row20 Push press (115/85)200 Meter run2 Rope climbs Tomorrow’s Forecast:Friday’s workout calls for double unders, sit-ups, wall balls and burpee pull-ups. Throwback of the Week:2015 Maltz Challenge memorial push-ups.

“Tip Toe”4 Rounds:21 HRPU15 T2B9 Deadlift (275/185) Tomorrow’s Forecast:Thursday’s workout calls for rowing, running, push press, and rope climbs. Box Brief: Bring A Friend Day is on Thursday! Recovery of the Week:Stretch #1 – Quad Stretch From The GroundSpend 1 minute on each legStretch #2 – Seated Lat Stretch Hold stretch for 15 seconds each... Read More

Thrusters5 – 5 – 5 – 5 – 5 5 Rounds:12 Seconds Front Squats (135/95)48 Seconds Air Squats (slow) Tomorrow’s Forecast:Wednesday’s workout calls for hand release push-ups, toes to bar, and deadlifts. Box Brief:Bring A Friend Day is on Thursday! We are super excited to announce our 2nd Annual Apollo Stocking Exchange! Come in and... Read More

“Bam Bam”5, 4-Minute AMRAPs30/20 Calorie row30 KBS (53/36)Max 10 Meter shuttle runs4-minute rest Tomorrow’s Forecast:Tuesday’s workout calls for a thruster strength session. Quote of the Week:How wonderful it is that nobody need wait a single moment before starting to improve the world. Anne Frank Box Brief:Vegetable Challenge starts tomorrow!! Print out the checklist to put... Read More