Deadlift 4 Rounds: not for time 5 @ 70% of 1RM 3 @ 80% 1 @ 85% 12 Minute EMOM: Minute 1 – Side plank Minute 2 – 12 Deficit push-ups Minute 3 – 12 DB Box step-ups (45s/30s) (20”) Minute 4 – Side plank Box Brief: Since Apollo opened back in 2011, we have been... Read More

“Fight Gone Bad” 3 Rounds: 1 Minute – Wall balls (20/14) 1 Minute – Sumo deadlift high pull (75/55) 1 Minute – Box jumps (20/14) 1 Minute – Push press (75/55) 1 Minute – Row for calories 1-minute rest Box Brief: Bring A Friend Day is this Thursday!

Box Brief: Welcome to the Sunday blog!  In the early days of the blog I would post a lot of different food recipes and ideas. Well I’m going back to my roots!  It can be a struggle to incorporate vegetables into our meals (especially if you don’t enjoy them).  A really delicious way to make... Read More

15 Minute AMRAP: 36 Double unders 18 Thrusters (95/65) 15 T2B 12 Burpees Box Brief: Weightlifting clinic is this Saturday at 11:30am. Class costs $20. Sign up sheet is at the front desk. The normally scheduled Saturday classes are cancelled this upcoming weekend.  Instead, come join us at Arbor View High School’s track this Saturday... Read More

3 Rounds: teams of 2 200 Meter run 400 Meter run 600 Meter run Every athlete completes each run with one person running the other resting Box Brief: The normally scheduled Saturday classes are cancelled this upcoming weekend.  Instead, come join us at Arbor View High School’s track this Saturday at 8am for David Kilpatrick’s going... Read More

Squat Snatch Complex High hang + hang + full Box Brief: Beginning this Thursday we are officially changing membership software systems to ZenPlanner. ZenPlanner not only offers a much more user friendly interface to manage your membership details but also provides WOD TRACKING!!! You can now log your workouts and PRs alongside everyone else in... Read More

4 Minute AMRAP: 30/20 Calorie row 30 Pistols AMRAP – Shoulder to overhead (135/95) 4-minute rest 4 Minute AMRAP: 30/20 Calorie row 30 Pistols AMRAP – Shoulder to overhead (155/105) 4-minute rest 4 Minute AMRAP: 30/20 Calorie row 30 Pistols AMRAP – Shoulder to overhead (185/125) Box Brief: Beginning this Thursday we are officially changing... Read More

“Wittman” 7 Rounds: 15 KBS (53/36) 15 Power cleans (95/65) 15 Box jumps (24/20) Box Brief: Our Memorial Day class schedule will be slightly modified. Only 5 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30, 11:30am and 3:30pm. The teens class will be meeting at 10:30am every Monday, Tuesday and Thursday starting... Read More

“Card Game” Hearts = Weighted sit-ups (20/14) Diamonds = Box jumps (24/20) Spades = KBS (53/36) Clubs = Shuttle runs Jokers = Prowler push Box Brief: Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone... Read More

20 Minute EMOM: Even Minutes – 20/15 Calorie row Odd Minutes – 15 Burpees Box Brief: Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so invite your friends and family... Read More