“Skyward”10 Rounds:30 Double Unders15/12 Calorie Row1 Snatch (heavy) Question of the Week:Would you rather have telekinesis (the ability to move things with your mind) or telepathy (the ability to read minds)? Box Brief:Bring A Friend Day is Thursday! We have a reduced schedule for Halloween next Tuesday. Our last class will be at 3:30pm so... Read More

Back Squat5 – 5 – 3 – 3 – 1 – 1 – 1“Fradder”5 Minute Ladder:2 Thrusters (95/65)2 Pull-ups4 Thrusters4 Pull-ups6 Thrusters6 Pull-upsEtc… Quote of the Week:“The only place where success comes before work is in the dictionary.”Vidal Sassoon Box Brief:Bring A Friend Day is Thursday! We have a reduced schedule for Halloween next Tuesday.... Read More

“Inverted”30 – 20 – 10Handstand Push-ups600 Meter Run after each set Recipe of the Week:Want a healthier snack/lunch? Try these deviled eggs with avocado & bacon!

“Cradle”5 Rounds:100 Foot Walking Lunge (50/35)30 Sit-ups20 Alternating Dumbbell Hang Snatches (50/35) Meme of the Week:

5 Rounds Not for Time:10 Strict Press10 Bent Over Row10 Supinated Pull-ups:30 Double Under Sprint Nutrition of the Week: Now what??The Apollo Games are behind us, and we’ve got 9 Sundays until Christmas eve!!!So, now what?It’s a tricky time of year because what lies between now and the first of the year are lots of... Read More

Front Squat5 – 5 – 3 – 3 – 1 – 1 – 1 “Lucky Number 6”6 Minute AMRAP:3 Power Cleans (155/105)6 Burpees Over the Bar Question of the Week:Would you rather live on a sailboat or a space station for 6 months?

“Bacta”19 Minute AMRAP:500/400 Meter Row400 Meter Run20 Toes to Bar Quote of the Week:“If you fail to prepare, you’re prepared to fail.”Mark Spitz Box Brief:This Saturday’s class WOD will be a 5k run at Apollo. Bring your running shoes!! Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available... Read More

“230929”25 Minute Clock:1.5 Mile Run-then-AMRAP:10 Push-ups20 Lunges30 Sit-ups Recipe of the Week:Who doesn’t like a good egg scramble? Here is another great recipe to try! Ingredients:1 tbsp Coconut oil4 slices Bacon, nitrite-free12 Brussels sprouts, cut in halves or quarters1⁄2 Onion, dicedSea salt, to tasteBlack pepper, totaste6 Eggs Instructions:STEP 1Add coconut oil to the pan and... Read More

“Tabatamobile”8 Rounds Each Station:20 seconds on, 10 seconds offKettlebell Swings (53/36)Russian TwistsRow for CaloriesStrict Press (75/55) Meme of the Week:

Dead Stop Deadlifts6 x 2 3 Rounds:10 Half Squat Pallof Presses (each side)10 Banded Side Plank Punches (each side) Nutrition of the Week:Competition Week You made it! This week is where you let all your training and preparation sink in. Stick to familiar foods and even though workouts are ramping down, continue to feed your... Read More