8 Minute EMOM:2 Hang Power Snatch @ 65% “Jaws of Defeat”14 Minute AMRAP:5 Power Snatches (115/85)10 Chest to Bar Pull-ups15 Burpee Box Jump Overs (24/20) Question of the Week:What is the strangest question you’ve ever been asked?

Concentric Back Squats4 x 3 @ 78%“Super Sonic”For Time:500/400 Meter Row50 Push Press (75/55) Quote of the Week:“Hold fast, then, to this sound and wholesome rule of life – that you indulge the body only so far as is needful for good health. The body should be treated more rigorously, that it may not be... Read More

“Shark Tank”Buy-In – 800 Meter Run3 Rounds:50 Double Unders40 Wall Balls (20/14)30 Kettlebell Swings (53/36)20 Toes to Bar Recipe of the Week:Here is an interesting way to spice up your breakfast!

“Missing Action”20 Minute AMRAP: teams of 3Partner A – 250 Meter RowPartner B & C – AMRAP:10 Dumbbell Man Makers (50’s/35’s)20 Dumbbell Deadlifts (50’s/35’s)30 Sit-ups Meme of the Week:

4 Sets:6-8 Dumbbell Bench Press @ 8.5/10 RPE10 T-Bar Row w/ Band @ 21X1 Core Finisher3 Sets:14 Kettlebell Pull Throughs14 Tall Kneeling Kettlebell Around the Worlds14 Kettlebell Flutter Kicks (2 count) Box Brief:Congrats to Andy for being the a January Member of the Month at Apollo! Scroll down to learn more about Andy. Congrats on... Read More

“Sesame Street”3 Minute AMRAP:Max Burpee Pull-ups3-Minute Rest 4 Minute AMRAP:4 Power Cleans (115/85)4 Thrusters (115/85)3-Minute Rest 5 Minute AMRAP:5 Burpee Pull-ups4 Power Cleans (115/85)3 Thrusters (115/85) Question of the Week:What is your favorite WOD of all time?

Concentric Back Squats3 x 2 @ 85% “Face/Off”Every 75 Seconds:4 Bar Facing Burpees1 SnatchStart at 50%. Add 5-10lbs each round until failure Quote of the Week:“Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking.”Steve Jobs Box... Read More

Strict Press5 x 3 @ 70-75% “Hindsight”EMOM for as long as possible:7 Thrusters (75/55)7 Pull-ups7 Burpees Recipe of the Week:Try out this Honey Mustard Salmon Filet recipe! Ingredients:4 (5 oz each) salmon filets2 TBSP grass-fed butter optional, can leave out to cut back on saturated fat1/4 cup honey2 TBSP Dijon mustard2 TBSP fresh lemon juice2... Read More

“Squid Games”For Time: teams of 2300 Sit-ups200/170 Calorie Row100 Box Jump Overs (30/24) Meme of the Week:

Front Squats4 x 2 @ 82% with 2-3 second pause at the bottom Core Finisher4 Sets:10 Kettlebell Leg Lift Overs (each side)10 Tall Plank Kettlebell Pull Throughs (each side):20 Kettlebell Hollow Hold Box Brief:Join us on January 8th as we kick off our FIRST EVER macro challenge at Apollo. Elizabeth is our in house nutrition... Read More