20 Minute Ladder: 1 Power clean (205/145) + 1 Muscle-up 2 Power clean (205/145) + 2 Muscle-up 3 Power clean (205/145) + 3 Muscle-up Continue adding one repetition to each movement each round Box Brief: Thanks to everyone who brought their friends yesterday!  It was a lot of fun.

3 Rounds: Teams of 3 100 Bench press (135/95) 100 Calorie row Box Brief: (Insert witty remark here reminding you to stretch.)

Deadlift 5 – 5 – 5 – 5 – 5 Box Brief: Bring a Friend Day is just one short day away! Coach David leaves tomorrow for the next two months with his fiance.  They are engaged to be married on October 1st in North Carolina.  Congratulations and safe travels!

“Karen” 150 Wall Balls (20/14) Box Brief: This Thursday is Bring a Friend Day!

On the Minute for as Long as Possible: 7 Pull-ups 6 Burpees 5 Power Snatch (75/55) Box Brief: Congrats to Angie Forbes for being July’s Member of the Month at Apollo! Scroll down to learn more about Angie. Angie Forbes! Congratulations! You are the July Member of the Month. If you could play a victory song... Read More

Box Brief: Are you guys ready for this Sunday’s article?!  This week’s topic is about muscle cramps.  We’ve all had cramps and most likely tried to alleviate this condition through hydration.  Contrary to popular belief hydration does not help relieve the onset of cramps.  Drinking and excess of water or your favorite sports drink is... Read More

10 Minute EMOM: 2 Hang squat snatch @ 70% of 1 rep max 10 Minute Ladder: 5 Burpees 10 KBS (72/53) 1 Legless Rope Climb 10 Burpees 20 KBS 1 Legless Rope Climb 15 Burpees 30 KBS 1 Legless Rope Climb 20 Burpees 40 KBS 1 Legless Rope Climb Continue to add 5 burpees and... Read More

21 Minute EMOM: Minute 1 – 200 Meter run Minute 2 – 5 Power cleans + 10 Lunges (135/95) Minute 3 – 35 Double unders + 5 Strict pull-ups Box Brief: While I have your attention, don’t forget to stretch!

Split Jerk Find 1 rep max Back Squat 1 Pause back squat + 1 Back squat Box Brief: The weightlifting clinic has been cancelled this Saturday.

For Time: 21 – 15 – 9 Bar muscle-ups Burpee box-jumps (30/24) Box Brief: Anyone is still welcome to sign up for the 60 day nutrition counseling.  Talk to Courtney for more information.