Deadlift 3 – 3 – 3 @80-85% 2 – 2 – 2 @85-90% 1 – 1 – 1 @90-95% 4 Rounds: 30 Seconds handstand hold facing wall 30 Seconds rest 30 Seconds max strict T2B 30 Seconds rest Box Brief: Thursday is Bring a Friend Day!

4 Minute AMRAP: 20/15 Calorie row 20 C2B pull-ups 10 Burpee box jumps (24/20) 4-minute rest 4 Minute AMRAP: 20/15 Calorie row 20 T2B 10 Burpee box jumps (24/20) 4-minute rest 4 Minute AMRAP: 20/15 Calorie row 20 Pull-ups 10 Burpee box jumps (24/20) Box Brief: Congrats to Hugo Constantine for being the November Member of the... Read More

5 Rounds: 30 Wall balls (20/14) 15 Power snatches (75/55) Box Brief: This Thursday is Bring a Friend Day!

5 Minute Clock: 600 Meter run 1 Round of “Cindy” AMRAP Clean and jerks (135/95) 5 Minute rest 5 Minute Clock: 400 Meter run 2 Rounds of “Cindy” AMRAP Clean and jerks (155/110) 5 Minute rest 5 Minute Clock: 200 Meter run 3 Rounds of “Cindy” AMRAP Clean and jerks (185/130) Box Brief: Happy Friday!... Read More

Pause Front Squat Build to heavy set of 3  4 Rounds: 1 Minute plate carry 1 Minute hollow rocks 30 Second side plank right side 30 Second side plank left side 1 Minute rest  Box Brief: Don’t forget about your stretching for the week!

3 Rounds: 500 Meter row 20 Burpees over the rower Box Brief: Blood drive was super successful! We will have the total number of donations soon. Looks like we were right at our goal of 30 donations.

Clean & Jerk Find 1 rep max 10 Minute AMRAP: 15 KBS (53/36) 10 HSPU Box Brief: Welcome our newest coach to the Apollo family!!!  Lauren LaMonica  Hi I’m Lauren! Being active and competitive have always been a huge part of my life. I love sports. From seventh grade to the end of high school... Read More

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-ups (24/20) Box Brief: Limited schedule tomorrow for Halloween. Last class is 3:30pm. Don’t forget to... Read More

15 Minute AMRAP: 5 Muscle-ups 10 Power cleans (135/95) 25 Wall balls (20/14) Box Brief: This Saturday night starting at 7pm we are having our Halloween Party at Jake’s house. Details are on the Members page. It is a BYOB and a pot luck. Halloween is next Monday so we will have a limited schedule.... Read More

20 Minute AMRAP: Teams of 2 10 Push-ups 20 Lunges 10 Pulls on rower Partner A will complete one full round and then switch with partner B Box Brief: Today is Bring a Friend Day!