Back Squat 5 – 4 – 3 – 2 – 1 3 Rounds: 1 Minute push-up plank 1 Minute side plank 1 Minute side plank 1 Minute rest Box Brief: Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). This Thursday at 6:30pm... Read More

“Hocus Pocus” For Time: 200 Meter run, 50 Step-ups (24/20 200 Meter run, 50 Sit-ups 200 Meter run, 50 Shoulder presses 200 Meter run, 50 Pumpkin clusters 200 Meter run, 50 Shoulder presses 200 Meter run, 50 Sit-ups 200 Meter run, 50 Step-up Box Brief: Last class today for Halloween will be at 3:30pm.  All... Read More

1 Hang Clean & Jerk + 1 Full Clean & Jerk Build to heavy “TLC” 10 Minute AMRAP: teams of 3 Clean and Jerks @75-85% of today’s complex This is done as a waterfall where each athlete completes one rep and goes to the back of the line Box Brief: This Tuesday on Halloween our... Read More

Box Brief: Happy Sunday! Each week I’m presented with an opportunity to showcase interesting articles and videos.  I posted a very lengthy article last week detailing shoulder stability.  Today will be a little less academic.  Instead there is a very inspirational video reminding us that we’re never to old to live a healthy lifestyle.  I... Read More

“Helen” 3 Rounds: 400 Meter run 21 KBS (53/36) 12 Pull-ups Box Brief: Friday at 6pm we will host a Halloween party at Apollo with food, drinks and a little haunted house for the kids. This is costume party, so come prepared! Please bring any side dish you would like to share. All night classes... Read More

  “Straight Flush” Teams of 3-4 Hearts = Weighted sit ups (20/14) Diamonds = Box jumps (24/20) Spades = Prowler push / Sled pull Clubs = 10 Meter shuttle runs Jokers = 20 Man makers Box Brief: Bring A Friend Day is Thursday (Today)! This weekend will be our Hero WOD Saturday. The class times... Read More

Deadlift 3 – 3 – 3 – 3 – 3 “King Cobra” 7 Minute AMRAP: Wall balls (20/14) EMOM: 7 Deadlifts (225/155) Box Brief: This Friday at 6:30pm we will host a Halloween party at Apollo with food, drinks and a little haunted house for the kids. This is costume party, so come prepared! Please... Read More

“Kimbo Slice” 3 Minute AMRAP: 21 Calorie row 18 Burpees over erg Max push press (115/85) 3-minute rest 3 Minute AMRAP: 18 Calorie row 15 Burpees over erg Max push press (135/95) 3-minute rest 3 Minute AMRAP: 15 Calorie row 12 Burpees over erg Max push press (155/105) Box Brief: This Friday at 6pm we... Read More

“Butt Hurt” For Time: 600 Meter run 60 Double unders 16 Hang power cleans (155/105) 16 Front rack lunges (155/105) 400 Meter run 40 Double unders 14 Hang power cleans 14 Front rack lunges 200 Meter run 20 Double unders 12 Hang power cleans 12 Front rack lunges Box Brief: Bring A Friend Day is... Read More

Box Brief: Welcome to another Sunday Blog!  Prepare yourself for an article jam packed with information.  Our Subject today is shoulder mobility vs. stability.  We often talk about creating good mobility in any joint that is restricted.  While that is incredibly important so is protecting that joint while under duress.  Today’s article discusses why that... Read More