“WALL-E” 21 Minute AMRAP: 3 Wall walks 9 Toe to bar 15 Wall balls (20/14) Box Brief: Weightlifting clinic is this Saturday at 11:30am. Spots are limited, so sign up fast! Price is $20 cash (paid to Ricky). Sign up sheet is on the front desk. Great job yesterday to both Justin and Vince at... Read More

Box Brief: Hello and welcome to the Sunday blog!  I often have conversations with athletes about how often we find ourselves in a seated position.  The majority of people sit for their entire work day.  This can take it’s toll on your body physically.  Our jobs may require us to sit for a great deal... Read More

“Jackie” For Time: 1000 Meter row 50 Thrusters (45/35) 30 Pull-ups Box Brief: Happy Friday!

“Wrecking Ball” 18 Minute AMRAP: teams of 3 50 Meter farmer carry (50s/35s) 10 Dumbbell hang cleans (50s/35s) 200 Meter run Box Brief: Today is Bring A Friend Day We have several athletes competing this Saturday at Police & Fire Games.  Come out and show your support! Apollo Nutrition Coaching Welcome to the first of... Read More

Heavy set of 3 Deadlift “Wrestle Mania” For Time: 15 Deadlifts (185/135) 30 Sit-ups 12 Deadlifts 24 Sit-ups 9 Deadlifts 18 Sit-ups 6 Deadlifts 12 Sit-ups 3 Deadlifts 6 Sit-ups Box Brief: One day closer to this Thursday’s Bring a Friend Day!

“Ringling Bros” For Time: 800 Meter run 35 Pull-ups 35 Push-ups 400 Meter run 25 C2B pull-ups 25 Ring dips 200 Meter run 15 Ring muscle-ups Box Brief: This Thursday is Bring a Friend Day!

“Timmy” 5, 3 Minute AMRAPs: 10 Front squats (185/125) 10 Box jumps (36/30) Max calorie row 3-minute rest Box Brief: This Thursday is Bring A Friend Day!!

Box Brief: Welcome back to our Sunday blog!  Thanks for stopping by and taking the time to potentially learn something new.  Today’s articles talks about motivation and how to make lasting change.  We all days that are easier to train for than others.  Finding motivation on those difficult days is very important to maintain consistency... Read More

“Sweet 16” 16 Minute AMRAP: 8 Bar facing burpees 12 Hang squat snatch (75/55) 16 Toes to bar Box Brief: Have a good weekend and recovery well!

“Hot Pocket” For Time: 2000 Meter row 200 Double unders 1200 Meter run Box Brief: Weightlifting clinic is today at 6:30pm. Sign up sheet will be at the front desk. The 6:30 and 7:30pm classes will be cancelled to accommodate.