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!

For Time: 800 Meter run 27 Deadlifts (185/135) 54 Sit-ups 600 Meter run 21 Deadlifts (185/135) 42 Sit-ups 400 Meter run 15 Deadlifts (185/135) 30 Sit-ups 200 Meter run 9 Deadlifts (185/135) 18 Sit-ups Box Brief: Thursday is right around the corner.  Bring your Friends! Halloween is next Monday so we will have a limited schedule. All morning... Read More

For Time: 1000 Meter row 3 Rounds: 15 Bar over burpees 10 Squat snatches (115/80) Box Brief: This Thursday is Bring a Friend Day!

5 Minute AMRAP: BUY IN – 150 Double unders 12 Thrusters (95/65) 12 C2B  pull-ups Rest 5 minutes 5 Minute AMRAP: BUY IN – 100 Double unders 9 Thrusters (115/80) 12 T2B Rest 5 minutes 5 Minute AMRAP: BUY IN – 50 Double unders 6 Thrusters (135/95) 12 Pull-ups Box Brief: This Saturday is full... Read More

Box Brief: Welcome and hello! This is the Sunday blog.  My opportunity to dispense information to the awesome people of Apollo.  This week’s topic involves that infamous RX symbol we see on the whiteboard.  For those of you who may be newer, the RX symbol refers to doing a workout “prescribed.”  It’s very easy to... Read More