“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

Every 90 Seconds for 6 SetsHang Power Clean + Push Jerk + Spilt JerkSet 1-2 @ 55-65%Set 3 @ 65-70%Set 4 @ 70-75%Set 5-6 @ 80% “Asparagus”2 Rounds:21 Calorie Row400 Meter Run1-Minute Rest15 Calorie Row300 Meter Run1-Minute Rest9 Calorie Row200 Meter Run1-Minute Rest Recipe of the Week:Steak is good. Try this Grilled Skirt Steak with... Read More

Front Squat4 x 1 @ 50X1 at 82% “Eastside Boyz”For Time:40 Wall Balls (20/14)20 Alternating Dumbbell Snatches (50/35)30 Wall Balls (20/14)20 Alternating Dumbbell Snatches (50/35)20 Wall Balls (20/14)20 Alternating Dumbbell Snatches (50/35)10 Wall Balls (20/14) Meme of the Week:

“Meatloaf”24 Minute EMOM:Minute 1 – 13/10 Calorie BikeMinute 2 – 50 Meter Farmers Carry (heavy)Minute 3 – 10 Romanian Deadlifts (135/95)Minute 4 – 10 Push-ups Box Brief:It’s Christmas time! Join us on Saturday at 7pm for cookies, white elephant, and games!

Back Squat4 x 3 @ 60X1 at 75% “Speedy”Every 4:00 for 16:0050 Double Unders20 Air Squats10 Toes to Bar10 Box Jumps (30/24) Question of the Week:What is your favorite holiday cookie? Box Brief:It’s Christmas time! Join us on Saturday at 7pm for cookies, white elephant, and games!

8 Minute EMOM:3 Hang Power Snatch @ 60% “Hells Barbells”2 Rounds:18 Power Cleans (95/65)15 Front Squats (95/65)12 Push Jerks (95/65)9 Power Snatches (95/65)1-Minute Rest Quote of the Week:“Strength does not come from physical capacity. It comes from an indomitable will.”Mahatma Gandhi Box Brief:It’s Christmas time! Join us on Saturday at 7pm for cookies, white elephant,... Read More