“Adjusted”5 Rounds: teams of 21 Minute – Calories Bike1 Minute – Kettlebell Swings (53/36)1 Minute – Sit-ups1 Minute – Air Squats Meme of the Week:

Deadlift6 x 5 @RPE 7.5 Bench Press6 x 5 @RPE 7.5 Nutrition of the Week:Should I take baking soda/beet juice/beta alanine/glutamine, etc? Often times, clients want to know the best way the MAXIMIZE their nutrition. They want to take advantage of every powder/vitamin/supplement on the market in order to be the best they can be.... Read More

“Half Triple Three”For Time:1500 Meter Row150 Double Unders1.5 Mile Run Question of the Week:Would you rather never have to eat food or sleep again?

Back Squat6 x 5 @RPE 7.5 “Toes to Burp”12 Minute Clock:Toes to Bar Ladder + Burpees Quote of the Week:“Though we may not have reached the heights we anticipated yesterday, today is a brand new day to begin a new climb.”Chinonye J. Chidolue Box Brief:This week we begin a 12 week strength cycle in preparation... Read More

“CS”30 Minute AMRAP:400 Meter Run1 Rope Climb20 Ring Push-ups3 Deadlifts (heavy) Box Brief:Congrats to Marie for being the March Member of the Month at Apollo! Scroll down to learn more about Marie. Congratulations on being the March Member of the Month! So often we find ourselves coming to the same class and seeing the same... Read More

“Graduation”18 Minute AMRAP: teams of 3Partner A – 15/12 Calorie RowPartner B – Sit-upsPartner C – Plank Meme of the Week:

“Slide”10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Chest to Bar Pull-upsPush Press (115/85)30 Double Unders after each round Box Brief:Recipe of the Week:It’s time for a breakfast recipe!! Try out this super simple Bacon Spinach Casserole with Gruyere dish. Ingredients:Cooking spray8 slices center-cut bacon,... Read More

Pause Front Squat + Front Squat5 x 1“Playground”20 Rounds: teams of 2200 Meter Run Question of the Week:Would you rather have a car that never runs out of gas or a car that never breaks? Box Brief:The Habitap challenge begins March 20. Kickoff is Saturday March 18, 11:00 a.m. We’ll get your weight, fat% and... Read More

10 Minute EMOM:3 Hang Power Snatches“BFTP”For Time:1000/800 Meter Row40 Dumbbell Snatches (50/35)30 Burpees Quote of the Week:“Those who think they have no time for healthy eating, will sooner or later have to find time for illness.” Edward Stanley Box Brief:The Habitap challenge begins March 20. Kickoff is Saturday March 18, 11:00 a.m. We’ll get your... Read More

“Green Light”10 Rounds:5 Toes to Bar5 Push Jerks (115/95)-then-50 Box Jumps (24/20) Recipe of the Week:Here is a great dinner you can make in 25 minutes. Give this No Sugar Ginger Beef & Broccoli a shot! Ingredients:1 tbsp avocado oil1 tbsp arrowroot or cornstarch1.5lb lean beef (flank or sirloin)1.5 tbsp avocado oil3 green onions1 tbsp... Read More