“Aggravated Assault Bike”20 Minute EMOM:Minute 1 – 15/12 Calorie BikeMinute 2 – 10 Handstand Push-upsMinute 3 – AMRAP BurpeesMinute 4 – Rest Meme of the Week:

“The Bees Knees”24 Minute AMRAP: teams of 212 Power Snatches (115/80)24 Knee to Elbows48 Russian Kettlebell Swings (72/53)96 Double Unders Apollo Games Nutrition Preparation:PRE and POST workout nutrition!We all want to perform our best-whether it’s our first day in the gym or we’ve been at the top of the leaderboard for years. Other than sleep,... Read More

Bulgarian Split Squat4 x 6 (each leg) “SBE”3 Rounds:600 Meter Run50 Air Squats Question of the Week:What lift would you like to improve the most?

Weighted Pull-ups5 x 5 -OR-Pull-ups3 x Max Reps Banded Tricep Extensions3 x 20“Eleven”11 Minute AMRAP:11 Calorie Row11 Push Jerks (115/80)11 Chest to Bar Pull-ups Quote of the Week:“Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the... Read More

Overhead SquatBuild to a heavy single-Then- 5 Reps @ 75% of your heaviest lift “Da Dip”15 – 10 – 5Ring DipsOverhead Squats (135/95)Toes to Bar Recipe of the Week:Looking for an easy meal prep? Try out this Teriyaki Rotisserie Chicken Bowl recipes! Ingredients:1.5 lbs (681 g) pulled rotisserie chicken9 tbsp (135 g) teriyaki sauce2 tsp... Read More

“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