Bench Press1 Rep max pause 2 Rounds:Max Reps + 1 @80% of today’s 1RM (no pause)Max Reps + 1 @70% of today’s 1RM (no pause)Max Reps + 1 @60% of today’s 1RM (no pause)30 Seconds rest between each set Not for Time:50 Strict pull-ups Box Brief:This Thursday is Bring A Friend Day!!!

“Jenga”7 Minute Ladder:(3/3. 6/6, 9/9, 12/12, etc.)Deadlifts (225/155)Bar over burpees 4 Rounds:30 Second Chinese plank face down30 Second Chinese plank face up Box Brief:Congrats to Marie Martelly for being the December Member of the Month at Apollo! Scroll down to learn more about Marie. Thank you so much for agreeing to be the member of... Read More

“Air Ball”4 Rounds:20/15 Calorie Row30 Wall Balls (20/14)5 Bar Muscle-ups Box Brief:This Thursday is Bring A Friend Day!

Clean Build to a heavy single “Cold Feet” 12 Minute Ladder: 20 Double Unders, 1 Power Clean (165/115) 20 Double Unders, 2 Power Cleans 20 Double Unders, 3 power Cleans etc… Box Brief: We are super excited to announce our 1st ever Apollo Stocking Exchange! Come in and grab a stocking and fill it up... Read More

“Ninja Turtle” Every 10 Minutes, for 30 Minutes 50/40 Calorie row 20 Inverted burpees 3 Rope climbs Box Brief: We are super excited to announce our 1st ever Apollo Stocking Exchange! Come in and grab a stocking and fill it up with whatever presents you want to give to a random Apollo member ($20-$30 range)... Read More

Thrusters 10 – 10 – 10 – 10 5 Rounds: 12 Seconds Russian Twists (all out!) 48 Seconds Sit-ups (slow) Box Brief: It’s the holiday season again and the Angel Tree is back!  Every year Apollo finds a few families in our area who are struggling. We pool our efforts to bring a little Christmas cheer... Read More

“Upchuck” 5, 2 Minute Rounds: 10 Burpees 200 Meter Run Max Rep Burpees 3-minute rest between rounds Box Brief: Take some time this week to roll out or stretch your sore muscles.

“Walking Dead” 4 Rounds: 21 Deadlifts (155/105) 15 T2B 9 Strict HSPU 150 Foot walking lunge Box Brief: Happy Monday!