“Dumbbell Mint Gum” 3 Rounds: 25 Dumbbell deadlifts (50s/35s) 50 Double unders 25 Dumbbell step-ups (50s/35s) (24/14) 50 Double unders Box Brief: Thursday is Bring A Friend Day!!!

“Pump” 20 Minute AMRAP: 400 Meter run Max unbroken pull-ups Max unbroken ring dips Box Brief: Registration is live for this years Apollo Games!!! Click here to register and to learn more about our annual competition. It’s going to be our best year yet!

Back Squat Build to heavy single “Annie” For Time: 50 Double unders, 50 Sit-ups 40 Double unders, 40 Sit-ups 30 Double unders, 30 Sit-ups 20 Double unders, 20 Sit-ups 10 Double unders, 10 Sit-ups Box Brief: Registration is live for this years Apollo Games!!! Click here to register and to learn more about our annual competition. It’s... Read More

“Swing, Swing” For Time: 800 Meter run 60 KBS (53/36) 400 Meter run 20 KBS 400 Meter run 60 KBS 800 Meter run Box Brief: Registration is live for this years Apollo Games!!! Click here to register and to learn more about our annual competition. It’s going to be our best year yet!

“Spicy Tuna” 4 Minute AMRAP: 40/30 Calorie row -AMRAP- 15 Bar over burpees 15 Thrusters (95/65) 4-minute rest 4 Minute AMRAP: 30/20 Calorie row -AMRAP- 12 Bar over burpees 12 Thrusters (115/85) 4-minute rest 4 Minute AMRAP: 20/15 Calorie row -AMRAP- 9 Bar over burpees 9 Thrusters (135/95) Box Brief: Registration is live for this... Read More

“All Aboard” 5 Minute AMRAP at each station: teams of 4-5 Sled pull (90/45) Prowler push (45/25) Axle bar cleans (145/95) Rope climbs Bike for calories Box Brief: On Labor Day we will only have a 7:30am, 8:30am and 9:30am class. We will be closed the rest of the day.

“Ring of Fire” 5 Rounds: 5 Muscle-ups 10 Shoulder to overhead (185/125) Box Brief: On Labor Day we will only have a 7:30am, 8:30am and 9:30am class. We will be closed the rest of the day. Let’s finish the Vegetable Challenge strong!  Just two more days.

“Casper” 5 Rounds: 1:00 Row for calories 1:00 Burpees 1:00 Sit-ups 1:00 Rest Box Brief: We’re getting close to the end of the Vegetable Challenge.  Here is a link to some useful tips on how to prepare your veggies.

“Powder Keg” 5 Minute Clock: 600 Meter run -AMRAP- 9 Hang squat cleans (95/65) 25 Double unders 5-minute rest 5 Minute Clock: 400 Meter run -AMRAP- 9 Hang squat cleans (135/95) 25 Double unders 5-minute rest 5 Minute Clock: 200 Meter run -AMRAP- 9 Hang squat cleans (155/105) 25 Double unders Box Brief: Weightlifting clinic... Read More

Deadlift Build to a heavy set of 10 “2K Row” For Time: 2000 Meter row Box Brief:  It’s week two of the vegetable challenge.  Stay consistent! Here is another recipe idea.