“Ronnie!”30 Rounds: teams of 21 Bar Muscle-up1 Deadlift (315/225)2 Handstand Push-ups-then-30 Rounds:1 Power Clean (225/155)3 Bar Facing Burpees5 V-UpsRecipe of the Week:This might be the most delicious recipe we’ve ever posted. Try out these Chicken Taquitos!

“Super Mario”20 Minute EMOM:Minute 1 – 13/10 Calorie BikeMinute 2 – 50 Double UndersMinute 3 – 8 Dumbbell Step-ups (24/20)(50/35)Minute 4 – :45 Plank Meme of the Week:

Bench Press6 x 2 @ 75-80% 3 Rounds:10 Barbell Skull Crushers8-10 Dumbbell Bicep Hammer Curls Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Front Squats4 x 1 @ 50X1 at 85% “Karen”For Time:150 Wall Balls Question of the Week:What is your favorite Christmas movie? Box Brief:Bring A Friend Day is on Thursday!  We only have one more week left in our Social Media Challenge. Remember, the gender who shares the least will have a torturous workout next on... Read More

Hang Clean + Split JerkSet 1-2 @75%Set 3-4 @80%Set 5-6 @85% “Autumn”24 – 18 – 12 – 6Calorie RowToes to Bar12 – 9 – 6 – 3Cleans (155/105) Quote of the Week:¨Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.¨Jack LaLanne Box Brief:Bring A Friend Day is on Thursday! We... Read More

“Rush Hour”30 Minute AMRAP: teams of 2100 Double Unders40 Overhead Squats (95/65)30 Bar Facing Burpees20 Chest to Bar Pull-ups10 Wall WalksRecipe of the Week:This week’s recipe is quick, easy and more importantly….delicious! Give it a shot!

“Space and Beyond”For Time:2000 Meter Row120 Sit-ups100 Kettlebell Swings10 Rope Climbs Meme of the Week:

Front Squat4 x 3 @ 60X1 at 75% Core Finisher2 sets:16x Dead Bug + Pull Over (8 each side)16x Hollow Hold Press (8 each side)20-30s Plank + Iso Row Hold (each side)20-30s Bottom Up Carry (each side) Box Brief:Battle of the Sexes We LOVE seeing y’all post about your activities and friends at Apollo and... Read More

“Rick James”5 Minute AMRAP:Buy In – 40/32 Calorie Row2 Snatches (155/105)2 Ring Muscle-ups2-Minute Rest 5 Minute AMRAP:Buy In – 40/32 Calorie Row3 Cleans (185/125)3 Strict Handstand Push-ups2-Minute Rest 5 Minute AMRAP:Buy In – 40/32 Calorie Row4 Deadlifts (225/185)4 Pistols Question of the Week:Would you rather have a one-minute conversation with your past self or your... Read More

Back Squat4 x 1 @ 50X1 at 85%“Constantine”For Time:100 Single Arm Devils Press (50/35)Every 2 Minutes – 10 Sit-ups Quote of the Week:“A year from now you may wish you had started today.”Karen Lamb