“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

“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