“Do Less”For Time + Reps: teams of 2Partner A1250/1000 Meter Row1 Minute Double UndersPartner B1250/1000 Meter Row1 Minute Double UndersPartner A1000/800 Meter Row1 Minute Double UndersPartner B1000/800 Meter Row1 Minute Double UndersPartner A750/600 Meter Row1 Minute Double UndersPartner B750/600 Meter Row1 Minute Double Unders Apollo Games Nutrition Preparation:Hey Apollo Fam! Competition day is coming up... Read More

“Power Wash”5 Minute AMRAP:100 Meter Run3 Power Cleans @75% of 1RM5 Minute Rest 5 Minute AMRAP:100 Meter Run2 Power Cleans @85% of 1RM5 Minute Rest 5 Minute AMRAP:100 Meter Run1 Power Clean @ 90% of 1RM Box Brief:This Saturday at 10:30am we’ll be doing our monthly suckfest workout! This is not a class, just an... Read More

“Lieutenant Dan”5 Rounds:10 Weighted Lunges (53’s/36’s)10 Burpees Over Kettlebell10 Weighted Lunges2 Rope Climbs Box Brief:This Saturday at 10:30am we’ll be doing our monthly suckfest workout! This is not a class, just an opportunity to get together as a community as suffer through a harder than usual workout. This month’s workout is Barbara Ann. We hope... Read More

Strict PressBuild to a heavy single–Then-5 Reps @ 75% of your heaviest lift“Same Same”15 Minute AMRAP:150 Meter Run15 Box Jumps15 Ring Push-ups Quote of the Week:“A year from now you may wish you had started today.”Karen Lamb

“Jurassic Park”For Time:1 Mile Run50 Alternating Dumbbell Snatches (50/35)100 Weighted Sit-ups (20/14)150 Double Unders200 Meter Farmers Carry (53/36) Recipe of the Week:Here is another great meal you can throw in a bowl! Try out this Steak & Broccoli Protein Pots recipe. Ingredients:250g pack wholegrain rice mix with seaweed (Merchant Gourmet)2 tbsp chopped sushi ginger4 spring... Read More

“Not The EMOM-ma”Every 90 Seconds For 21 Minutes:Hang Power Clean + Power Clean Meme of the Week:

Back SquatBuild to a heavy single–then–5 Reps @ 75% of your heaviest lift“Explore the Upside Down”6 Minute Ladder: (1/2, 2/4, 3/6, 4/8, 5/10, etc….)Wall Facing Strict Handstand Push-upsWeighted Step-ups (50/35) Apollo Games Nutrition Preparation:Hey Apollo Fam! Elizabeth G here- what you may not know about me is that I have beeninterested in nutrition and have... Read More

“Running Up That Hill”For Time: teams of 22 Mile Run100 Toes to Bar200 Double Unders100 Chest to Bar Pull-ups Quote of the Week:“Life is like riding a bicycle. To keep your balance, you must keep moving.” Albert Einstein

DeadliftBuild to a heavy single-then-5 Reps @ 75% of your heaviest lift “Seven”14 Minute AMRAP:7 Burpee Box Jump Overs14 Wall Balls (20)(11ft/9ft)21 Calorie Row Question of the Week:Whose your favorite football team?

Front SquatBuild to a heavy single-then-5 Reps @ 75% of your heaviest lift“Scrappy”3 Rounds:10 Front Squats (185/125)7 Muscle-ups Recipe of the Week:Want to mix up your source of protein? Try out this Garlicky fried rice with crisp pork. Ingredients:1/3 cup (80ml) peanut oil4 garlic cloves, thinly sliced300g minced pork1/4 cup (80g) chilli bean sauce1 bunch... Read More