Back Squat10 @ 45% of 1RM10 @ 55%5 @ 65%5 @ 75%Max Reps @ 85%5 @ 75%5 @ 65%10 @ 55%10 @ 45% “Simple Plan”3 Rounds:75 Double Unders50 Air Squats35 Push-upsTomorrow’s Forecast:Wednesday’s workout calls for kettlebell swings, step-ups, and shuttle runs. Box Brief:Weightlifting clinic is Thursday at 6:30pm with Coach Ricky. The 6:30 & 7:30pm... Read More

Hang Squat CleanBuild to a heavy single “Open WOD 13.4”7 Minute Ladder:3/3, 6/6, 9/9/, etc…Power clean (135/95)Toes to bar Tomorrow’s Forecast:Tuesday calls for squats, double unders, and push-ups. Box Brief:Congrats to Kelly for being the July Member of the Month at Apollo! Scroll down to learn more about Kelly. Congratulations on becoming Member of the... Read More

“Foot Locker”5 Rounds:9 Toes to bar15 Wall balls (20/14)-then-5 Rounds:9 Power snatch (75/55)15 Overhead squats (75/55) Recipe of the Week:Here is another recipe that adds a little variety to your meals. We hope you all enjoy One Pot Chicken and Broccoli Quinoa. Ingredients:Chicken:2 lbs boneless & skinless chicken breasts, cut into 1” pieces1 tbsp olive... Read More

“Starsky & Hutch”3 Rounds: teams of 22 Minutes slam balls (35/25)2 Minutes partner sit-ups (20/14)2 Minutes bike for calories2 Minutes rest Tomorrow’s Forecast:Friday’s workout calls for toes to bar, wall balls, power snatches, and overhead squats. Throwback of the Week:The Jenga tower can get impressively tall when it means your delaying the workout. It might... Read More

“Rapunzel”5 Rounds:25 Push-ups15 Deadlifts (205/145)2 Rope climbs Tomorrow’s Forecast:Thursday’s workout calls for slam balls, sit-ups, and bike. Recovery of the Week:Because we liked last week’s stretch routine so much we’re back with another from the guys at Mind Pump. The focus is on hips and shoulders, just like last week.

“Players Choice”1RM SquatBack squatFront squatOverhead squat Gymnastic TestMax muscle-upsMax pull-upsMax strict HSPU Conditioning Test500 Meter row50 Calorie bike400 Meter runAthletes choose 1 exercise in each section. Tomorrow’s Forecast:Wednesday’s workout calls for push-ups, deadlifts, and rope climbs.Question of the Week:What was your favorite television show growing up?

“Dirt Nap”8 Minute AMRAP:Buy In – 1000/750 Meter row30 Double unders8 Devil presses (35s/25s)4 Minute rest 6 Minute AMRAP:Buy In – 750/600 Meter row30 Double unders8 Devil presses2 Minute rest 4 Minute AMRAP:Buy In – 500/400 Meter row30 Double unders8 Devil pressesTomorrow’s Forecast:Tuesday’s workout calls for squatting, gymnastics, and conditioning. Box Brief:This Thursday is Bring... Read More

“Holleyman”30 Rounds:5 Wall Balls (20/14)3 Handstand Push-ups1 Power clean (225/155) Recipe of the Week:This week’s recipe adds some variety to the normal proteins we post. Give these Pork Chops With Apples and Garlic Smashed Potatoes a try. If you’re looking for an added vegetable we might consider green beans or your preferred salad. Enjoy! Ingredients:1... Read More