Front Squats 3 – 3 – 3 – 3 – 3 -then- 6-8 @ 90% of today’s 3 rep 12 Minute EMOM: Minute 1 – :40 Second right arm plate carry Minute 2 – :40 Second flutter kick Minute 3 – :40 Second left arm plate carry Box Brief: Bring a Friend Day is this... Read More

“D.T. On the Run” For Time: 3 Rounds of DT 400 Meter run 2 Rounds of DT 200 Meter run 1 Round of DT 100 Meter run Box Brief: This Thursday is Bring A Friend Day!!!! This is Lauren’s last week with us before she moves back to Texas this Saturday.  Her going away party... Read More

“Balls to the Wall” 12 Minute AMRAP: Wall balls (20/14) T2B 30 Double unders Box Brief: Our Apollo Combine is this Saturday at 10:30am. Because of this our 10am class will be cancelled. We invite anyone to participate and throw down. All athletes are welcome!! This Thursday is Bring A Friend Day!!!!

“Diane” 21 – 15 – 9 Deadlift (225/155) HSPU Box Brief: Have a good Friday!

“Kickstand” 15 Minute AMRAP: 400 Meter run 15 T2B 12 Front rack reverse lunges (115/80) 9 Strict ring dips Box Brief: The weightlifting clinic is tonight at 6:30 pm.  Cost is $20 paid directly to coach Ricky.  The 6:30pm and 7:30pm classes are cancelled to accommodate.

Snatch Grip Push Press Find 3 rep max Overhead Squat Find 2 rep max Snatch Balance Find 1 rep max Box Brief: The weightlifting clinic is Thursday starting at 6:30pm. The 6:30pm and 7:30pm classes will be cancelled to accommodate.

“Freedom Trail” 3 Minute AMRAP: 21/15 Calorie row 21 Burpees over erg Max thrusters (75/55) 3 Minutes rest 3 Minute AMRAP: 18/12 Calorie row 18 Burpees over erg Max thrusters (95/65) 3 Minutes rest 3 Minute AMRAP: 15/10 Calorie row 15 Burpees over erg Max thrusters (115/80) 3 Minutes rest 3 Minute AMRAP: 12/8 Calorie... Read More

Every 6 Minutes for 24 Minutes: 400 Meter Run 25 Box jumps (24/20) 20 Dumbbell snatches (50/35) 15 Strict pull-ups Box Brief: Weightlifting clinic is next Thursday at 6:30pm. The 6:30 and 7:30pm classes will be cancelled to accommodate.

Box Brief: This is the Sunday blog!  This week’s blog is short and to the point, but it’s here to get you motivated for the week ahead.  Words and phrases are an amazing thing.  Words can create such strong emotion when put in the right order. I love a good quote and this articles has... Read More

“Open Test” 20 Minute AMRAP: 50 Wall balls (20/14) 50 Double unders 40 Box jumps (24/20) 40 T2B 30 C2B pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) Box Brief: Congrats to Courtney and Whitney for being the August Members of the Month at Apollo! Watch our interview to learn more... Read More