Sumo Deadlift Find 1 rep max “Sneak Attack” 4 Rounds: 1 Minute Max KBS (72/53) 1 Minute Max sit-ups 1 Minute Max double unders Box Brief: Our Saturday class times are moving to 8:30 and 9:30am starting this weekend. Weightlifting Clinic is this Thursday at 6:30pm. Sign up sheet is on the front desk. Cost... Read More

“Lifeguard” 10 Rounds: not for time 10 Unbroken Thrusters Slow Jog Around Building Box Brief: Our Saturday class times are moving to 8:30 and 9:30am starting this weekend. Weightlifting Clinic is this Thursday at 6:30pm. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). The 6:30 and 7:30pm to accommodate.

Box Brief: The Sunday Blog is at it again!  I love this opportunity each weekend to provide thought provoking information.  Today we’re going to talk about developing your “core” and the benefits.  There is often confusion on what muscles are even involved when we talk about our “core.”  This week’s article will clarify what muscle... Read More

Clean & Jerk: Build to 1 rep max “Clean Shave” For Time: 15 Power cleans (135/95) 15 Bar facing burpees 15 Shoulder to overhead (135/95) 15 Bar facing burpees 15 Clean and jerks (135/95) Box Brief: As a community we’ve noticed a great desire to improve our gymnastic ability.  Due to this we’re very excited... Read More

“Freezer Burn” 10 Minute AMRAP: 20 Wall balls (20/14) 10 Strict pull-ups 5 Rounds: :20 Max Russian twist :40 Slow sit-ups Box Brief: Today is Bring a Friend Day! Congrats to Pat Arsen for being the January Member of the Month at Apollo! Scroll down to learn more about Pat. Congrats on being our January... Read More

For Time: Teams of 2 40 Rounds 100 Meter row sprints Athletes switch after a full 100-meter row is complete. The rower must be reset after each 100-meters. Box Brief: Bring A Friend Day is this Thursday!

“Smooth Criminal” 3 Rounds: 0:00-2:00 – 400 Meter run + Max double unders 2:00-3:00 – HSPU 3:00-4:00 – Hang power snatch (75/55) 4-minute rest Box Brief: Christmas came late!! We are putting many of our old shirts on clearance for $12!!! Lets clear the rack and bring in the new year. Sale starts tomorrow. Bring A... Read More

“17.2” 12 Minute AMRAP: 2 Rounds: 50 Foot walking lunge (50s/35s) 16 T2B 8 Dumbbell power cleans (50s/35s) 2 Rounds: 50 Foot walking lunge 16 Bar muscle-ups 8 Dumbbell power cleans Box Brief: Nutrition challenge registration closes Monday night! We only have 10 spots left, so register quick. Be sure to click here to sign-up.... Read More

Box Brief:  The Sunday blog is back from the holidays and feeling good!  I went a little off the beaten path of our regular websites for this week’s blog.  It’s a simple article reinforcing the fact that higher intensity exercise has many benefits.  Want to live long and prosper? No need to change a thing,... Read More

“Mad Dog 20/20” 10 Rounds: 20 Seconds max T2B, 20 Seconds rest 20 Seconds max ring dips, 20 Seconds rest 20 Seconds max Deadlifts @ BW, 20 Seconds rest 20 Seconds max HSPU, 20 Seconds rest Box Brief: Registration is live for our 6 Week Nutrition Challenge!!! There is no better time than right now to... Read More