“Card Game” Hearts = Sit-ups Diamonds = KB lunges (53/36) Spades = KBS (53/36) Clubs = Burpees Jokers = 200 Meter run Box Brief: Today is Bring a Friend Day!

Pause Back Squat Build to a heavy single 3 Second pause – Then – 5 reps @85% of today’s heavy single Squat Snatch Build to heavy 1 rep max Box Brief: What’s that? You’re feeling sore? I bet a little stretching might help!

3 Rounds: 3 Push jerk (185/125) 4 Front squats (185/125) 5 Power cleans (185/125) 30 Pull-ups 40 Push-ups 50 Sit-ups Box Brief: Don’t forget to vote for your favorite shoe!

13 Minute AMRAP: 10/8 Calorie row 10 Burpee box jump overs (24/20) Box Brief: Go to this link and vote for your favorite Apollo shoe! We will announce the winner this Friday.

Box Brief: Welcome back!  I’m posting this a few hours later than normal because of my inability to stay awake.  Which conveniently, is the perfect segue for today’s topic.  This week we’re going to talk about recovery, the very thing my body decided I needed.  We’ve all been told how important sleep is but I... Read More

For Time: 15 Strict HSPU 15 Back squats (225/155) 20 Bar facing burpees 18 Strict HSPU 18 Front squats (205/135) 20 Bar facing burpees 21 Strict HSPU 21 OHS (185/115) 20 Bar facing burpees Box Brief: Just a reminder, the weightlifting clinic is this Saturday at 11:30am for those who have signed up.

5 Rounds: Teams of 2 4 Minute max row for meters 4 Minute rest Box Brief: Congrats to Chris Merryman for being the August Member of the Month at Apollo! Scroll down to learn more about Chris. Chris you have come such a long way from when you started. I feel like you hit PRs... Read More

Deadlift 3 – 3 – 3 – 3 – 3 – 3 – 3 12 Minute AMRAP: Strict pull-ups Strict ring-dips Box Brief: Another day, another stretch.

“Annie’s On the Run” 50 Double-Unders, 50 Sit-ups, 200 Meter Run 40 Double-Unders, 40 Sit-ups, 200 Meter Run 30 Double-Unders, 30 Sit-ups, 200 Meter Run 20 Double-Unders, 20 Sit-ups, 200 Meter Run 10 Double-Unders, 10 Sit-ups, 200 Meter Run Box Brief: The weightlifting clinic is this Saturday at 11:30am.  Cost is 20$.

“The Chief” 5 Rounds: 3 Minute AMRAP 3 Power cleans (135/95) 6 Push-ups 9 Air squats 1 Minute rest Box Brief: A big congratulations to Chris Grettner on being promoted to Chief Master Sergeant.  This is an amazing accomplishment and we’re all very proud.