“Paycheck”4 Rounds:400 Meter Run30 Sit-ups20 Box Jumps (24/20)10 Lunges (53’s/36’s) Meme of the Week:

“Lift”5 Minute AMRAP: teams of 22 Power Cleans (185/125)Switch every 2 repetitions2 Minute Rest 5 Minute AMRAP:2 Shoulder to Overhead (185/125)Switch every 2 repetitions2 Minute Rest 5 Minute AMRAP:10 Deadlifts (185/125)Switch every 10 repetitions Recovery of the Week:Check out this video from The Ready State about adaptation and recovery. We hope you enjoy!

“Fortitude”30 Minute EMOM:Even – 15/12 Calorie RowOdd – 15 Burpees Question of the Week:Why do you want to be/stay healthy?

Front Squat5 x 3-then-1 Max Effort Set @ 75% of heaviest 3 “Flash”12 Minute AMRAP:30 Double Unders6 Chest to Bar Pull-ups9 Wall Balls Quote of the Week:“If you set your goals ridiculously high and it’s a failure, you will fail above everyone else’s success.”James Cameron

“Bad Cindy”20 Minute AMRAP:5 Strict Pull-ups10 Deficit Push-ups (45’s/25’s)15 Squats w/ Plate (45/25) Recipe of the Week:Here is a different way to meal prep your chicken and rice. Give this Cilantro Lime Chicken with Cauliflower Rice! Ingredients:For the Chicken1 lb. boneless, skinless chicken breast2 tablespoons olive oilsalt and pepper, to taste1/4 cup lime juice (1–2... Read More

“3 Ninjas”For Time: Teams of 3210 Kettlebell Swings (53/36)210 Sit-ups150 Lunges (53/36)150 Burpees15 Rope Climbs900 Meter Farmers Carry (53s/36s) Meme of the Week:

10 Minute EMOM:1 Clean & Jerk “Bogus Journey”For Time:1000 Meter Row30 Clean & Jerks (155/105) Recovery of the Week:Want the secret to recovery? Watch the video below.

Box Squats5 x 5 “Clancy”5 Rounds:400 Meter Run15 Back Squats (115/80) Question of the Week:Would you rather vacation on a cruise ship or a resort? Box Brief: This month we are bringing back the “Suckfest” workout with the infamous “1775”. Once a month we will meet for a brutal workout typically much longer than we’d see... Read More

Strict Press6 x 2“Jumper”18 Minute AMRAP:15 Box Jumps (24/20)12 Push Press (115/80)9 Toes to Bar Tomorrow’s Forecast:Run – Squats Quote of the Week:“It is never too late to be what you might have been.”George Eliot Box Brief:Bring A Friend Day is on Friday! Bring your buddies and show them what Apollo is all about. This... Read More

Deadlift 5 x 2 “TGIF”For Time:400 Meter Run-then-3 Rounds:10 Pull-ups12 Step-ups (24/20)(50/35)-then- 800 Meter Run -then-3 Rounds:10 Pull-ups12 Step-ups-then-400 Meter Run Recipe of the Week:Here is a great salmon recipe to make in bulk or for the family. Try out this Spicy Salmon Bowl recipe. Ingredients:FOR THE SALMON1/3 c. low-sodium soy sauce1/3 c. extra-virgin olive... Read More