“Buffet”For Time:5 Rope Climbs10 Front Squats (225/155)200 Meter Farmers Carry (53s/36s)30 Handstand Push-ups40 Kettlebell Swings (53/36)50 Push-ups600 Meter Row Recipe of the Week:You have got to watch this video and try out a wonderful Coconut Fish & Jasmine Rice recipe!

“AnnRAP on the Run”20 Minute AMRAP:10 – 20 – 30 – 40 – 50Sit-upsDouble Unders300 Meter Run After Each Round Meme of the Week:

Deadlift6 x 5 @RPE 8.5 Bench Press6 x 5 @RPE 8.5 Nutrition of the Week:Timelines…. SO we obviously all want to lose weight/looked ripped/fill in the blank and we want it RIGHT NOW!! What I have learned over the years coaching nutrition clients is that results are almost always possible-however the TIMELINE in which those... Read More

“Flow”5, 3 Minute AMRAPs:10 Push Jerks (135/95)15 Toes to BarMax Calorie RowRest 3-minutes Question of the Week:Would you rather have a self cleaning house or kitchen that cooks for you?

Back Squat6 x 5 @RPE 8.5 “Fracture”5 Rounds:9 Power Snatches (75/55)9 Box Jumps (30/24) Quote of the Week:“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.”H. Jackson Brown Jr Box Brief:Summer programs are here! Starting June 5th, we are adding classes... Read More

“Throwback”Every 10 Minutes for 30 Minutes:50/40 Calorie Row40 Wall Balls (20/14)30 Pull-ups Recipe of the Week:Need a quick recipe that doesn’t require a lot of work? Try out this Sheet Pan Chicken Fajitas recipe! Ingredients:3 tri-color bell peppers, seeded and sliced1 medium yellow or red onion, sliced1 ¼ lb. boneless chicken breasts, sliced into small... Read More

“Vision”6 Rounds: 30 seconds work/ 30 seconds restStraight Leg L-sitBike for CaloriesDouble Unders Box Brief:Field Trip! This Saturday’s classes will be at Arbor View High School on the track at 8:30 and 9:30am. See you there! Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up... Read More

Deadlift3 x 2 @RPE 7.5 Bench Press3 x 2 @RPE 7.5 Box Brief:Congrats to Josh for being the April Member of the Month at Apollo! Scroll down to learn more about Josh. Josh!Thank you so much for agreeing to be our April member of the month and letting us see into the deep, dark corners... Read More

“Surfer on Acid”4 Rounds:400 Meter Run21 Burpees Box Brief:Field Trip! This Saturday’s classes will be at Arbor View High School on the track at 8:30 and 9:30am. See you there! Question of the Week:Would you rather have a flying car or a jet pack?

Back Squat3 x 2 @RPE 7.5“Savage”10 Minute AMRAP:2 Muscle-ups4 Cleans (155/105)6 Front Rack Lunges (155/105) Quote of the Week:“The only Limit to our realization of tomorrow will be our doubts of today.”Franklin D. Roosevelt Box Brief:Field Trip! This Saturday’s classes will be at Arbor View High School on the track at 8:30 and 9:30am. See... Read More