“Minute to Win It” 4 Rounds: teams of 4 1 Minute row for calories 1 Minute KBS (53/36) 1 Minute sit-ups 1 Minute Strict pull-ups 1 Minute Rest 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... Read More

Back Squat Find 1 rep max -then- 1 x 5 @ 85% of today’s 1 rep max Box Brief: Since Apollo opened back in 2011, we have been competitive at local and regional competitions. This past year we missed qualifying a team for regional’s by just 3 points.  While we understand it’s not the goal for 99% of us to compete in the sport... Read More

“Power Play” 7 Minute Ladder: 1 Power clean (155/105) 30 Double unders 2 Power cleans 30 Double unders 3 Power cleans 30 Double unders keep adding 1 power clean per round 3 Rounds: not for time 60’ Handstand walk 5 Strict muscle-ups 30 Second L-sit legs straight Box Brief: Weightlifting clinic is this Saturday at... Read More

“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!!