Bench Press Build to a heavy set of 3 Bear Complex Find a 5 rep max Complex includes 1 clean, 1 front squat (or squat clean), 1 jerk, 1 back squat and 1 jerk Box Brief: Thanks to everyone who brought a friend to Apollo!

4 Rounds:  teams of 2 500 Meter Row 25 Dumbbell Squat Cleans (35s/25s) 15 T2B *Partners switch after each complete round.  Box Brief: Today is Bring a Friend Day!

For Time: 1 Round  800 Meter run 30 HSPU 80 Double unders 2 Rounds 400 Meter run 15 HSPU 40 Double unders 3 Rounds 200 Meter run 10 HSPU 20 Double unders Box Brief: It’s hump day and there is no better time to stretch than now!

Deadlift Build to a heavy set of 3 3 Rounds: 15 Deadlifts (205/155) 30 Sit-ups 15 Burpees 30 Walking lunges Box Brief: We are hosting a blood drive at Apollo on Saturday, October 29th from 9am-1pm. We will provide snacks for all attendees. Let’s try and get at least 30 donations!!!

18 Minute AMRAP: 10 Pull-ups 10 Box jumps (24/20) 10 Thrusters (95/65) Box Brief: Congrats to Ashley Russo for being the October Member of the Month at Apollo! Scroll down to learn more about Ashley. First I would like to say how excited I am about interviewing Ashley Russo as our Member of the Month on... Read More

10 Minute AMRAP: 5 Clean and jerks (155/105) 1 Legless rope climb Box Brief: The Apollo Games are this Saturday!  The events start at 8am, come out and show your support to the Apollo family.  As a reminder, all of the classes Friday afternoon are cancelled EXCEPT 3:30pm.

  20 Minute AMRAP: Teams of 2 Partner A – 20 Wall balls (20/14) Partner B – 100 Foot farmers carry (70s/53s) 200 Meter team run Partners will switch movements each round Box Brief: The Apollo Games is this Saturday!  The last class on Friday will be 3:30pm for event preparation.

Front Squat 5 – 5 – 5 – 5 – 5 Split Jerk Find 1 rep max Box Brief: Apollo Games After Party Saturday 7pm at Alex and Allie’s place. Come join us after a long day of competition for some well earned food and drinks. This is a pot luck and BYOB so please... Read More

For Time: 800 Meter run 50 Box jumps (24/20) 40 T2B 800 Meter run 30 Box jumps (24/20) 20 T2B 800 Meter run Box Brief: Last class on Friday will be our 3:30pm. The rest of the night classes will be cancelled so we can set up for the Apollo Games.

5 Rounds: 20/15 Calorie row 15 Dumbbell squat cleans (45s/35s) 15 Burpees 50 Double unders 2 Minute Rest Box Brief: Apollo Games is this Saturday!!!!!! Volunteer meeting is this Friday at 6pm.