“Back to Work”15 Minute AMRAP:8 Deadlifts (95/65)8 Hang Squat Cleans (95/65)8 Shoulder to Overhead (95/65)50 Double Unders-then-5 Minute Clock:Find 1 rep max Clean & Jerk Box Brief:Join us on January 8th as we kick off our FIRST EVER macro challenge at Apollo. Elizabeth is our in house nutrition guru and she will be writing all... Read More

Front Squat5 x 3 @ 75% with 3-4 second pause at the bottom “Annie”50 – 40 – 30 – 20 – 10Double UndersSit-ups Box Brief:Monday, January 1st – New Years Day – Open Gym 7 am-12 pm Recipe of the Week:

“Avalanche”For Time:50 Burpee Box Jump Overs (24/20)40 Dual Dumbbell Push Jerks (50/35)30 Single Dumbbell Step-ups (50/35)20 Strict Pull-ups1000 Meter Run Meme of the Week:

Back Squat4 x 2 @ 82% with 2-3 second pause at the bottom Every 2:00 for 8 Sets3 Clean & Jerks Box Brief:Monday, January 1st – New Years Day – Open Gym 7 am-12 pm

“EMOM-Umental”20 Minute Clock:Minute 1 – 3 Muscle-ups + 6 Toes to BarMinute 2 – 2 Unbroken Sets of Snatch + Hang Snatch (135/95)Minute 3 – Max Calorie RowMinute 4 – Rest Quote of the Week:“When you give joy to other people, you get more joy in return. You should give a good thought to happiness... Read More

“Cindy”20 Minute AMRAP:5 Pull-ups10 Push-ups15 Air Squats Recipe of the Week:Here is a great slow cook recipe! Give it a shot in the near future!

“Ontario”20 Minute AMRAP: teams of 312/9 Calorie Row7 Power Cleans (155/105)1 Rope Climb Meme of the Week:

6 Sets:3 Deadlifts (heavy)5 Tall Box Jumps10/8 Calorie SprintRest 3 Minutes between sets Christmas Schedule:Saturday, December 23rd – 8:30 & 9:30Monday, December 25th – Christmas Day – Closed

5 Sets:2 Push Press + 2 Push Jerk “Run, Sit, Press”5 Rounds:200 Meter Run30 Sit-ups15 Shoulder to Overhead (115/85) Question of the Week:What’s a fun family traditional you have during the holidays? Box Brief:This Saturday’s workout will be the Annual 12 Days of Christmas WOD! Bring family and friends to join in on the fun.... Read More

Back Squat5 x 3 @ 75% with 3-4 second pause at the bottom “Days of Thunder”3 Rounds:50 Double Unders25 Kettlebell Swings (53/36)50 Foot Kettlebell Overhead Walking Lunge (53/36) (25 feet each side)90 Second Rest Christmas Schedule:Saturday, December 23rd – 8:30 & 9:30Monday, December 25th – Christmas Day – Closed Box Brief:Congrats to Lea for being... Read More