“Warm-up”15 Minute AMRAP:10 Power Snatches (95/65)10 Toes to Bar10 Push Press (95/65)10 Box Jump Overs (24/20)-then-10 Minute Clock:Build to a heavy snatch Recovery of the Week:It’s time for some yoga! Take some time to follow along with this video.

“Hakuna Tabata”8 Rounds (each)20 Seconds Work, 10 Seconds RestRow for CaloriesHollow RocksShuttle RunsRings Rows Question of the Week:What season of the year is your favorite? Box Brief:Apollo Games is on October 8th! You must register by September 9th to guarantee a tshirt. Click here to register. Happy Labor Day! To celebrate we are reducing our... Read More

Bench PressBuild to a heavy single-then–5 Reps @ 75% of your heaviest lift “Barrel”For Time:100 Push-ups EMOM – 10 Kettlebell Swings (53/36) Quote of the Week:“Every day is a good day. There is something to learn, care and celebrate.”Amit Ray Box Brief:Apollo Games is on October 8th! You must register by September 9th to guarantee... Read More

Deadlift5 x 5 “Dipana”21 – 15 – 9Deadlift (225/155)Ring Dips Recipe of the Week:Here is a unique meal idea you can prep for next week. Try out this Southwest Turkey Bulgur Dinner recipe. Ingredients:8 ounces lean ground turkey1 small onion, chopped1 garlic clove, minced1 can (16 ounces) kidney beans, rinsed and drained1 can (14-1/2 ounces)... Read More

“Triple Stack”19 Minute AMRAP:Partner 1 – 200 Meter RunPartner 2 – Rope ClimbsPartner 3 – Double Unders Meme of the Week:

“Powerful”21 Minute EMOM:Minute 1 – Clean Pull + Power CleanMinute 2 – 4 Seated Dumbbell Shoulder PressMinute 3 – Rest Recovery of the Week:Here is a stretch routine anyone can do! Follow along and move your body!

Pause Back Squat + Back Squat5 x 1 “Refresher”16 Minute AMRAP:200 Meter Row16 Goblet Squats (53/36)12 Chest to Bar Pull-ups8 Burpee Box Jump Overs (24/20) Question of the Week:If you could live in anywhere else in the world, where would it be? Box Brief:Registration is Live!! –https://competitioncorner.net/events/8115/details Welcome to the 11th annual Apollo Games! This... Read More

“Study Guide”5 Rounds:5 Wall Walks10 Sumo Deadlift High Pulls (115/80)20 Med Ball Straight Leg Sit-ups (20/14) Quote of the Week:“Work and you’ll get what you need; work harder and you’ll get what you want.”Prabakaran Thirumalai Box Brief:Registration is Live!! –https://competitioncorner.net/events/8115/details Welcome to the 11th annual Apollo Games! This year’s format will be teams of 2,... Read More

“Progress”4, 3 Minute AMRAPs:20 Calorie Row10 Handstand Push-ups3-Minute Rest Recipe of the Week:This meal looks delicious! Try out this Ginger Beef & Broccoli recipe. Ingredients:1 tbsp avocado oil1 tbsp arrowroot or cornstarch1.5lb lean beef (flank or sirloin)1.5 tbsp avocado oil3 green onions1 tbsp garlic1 large red bell pepper2 cups chopped broccoliSauce1 cup chicken broth4 tbsp... Read More

“Timeless”20 Minute AMRAP:15 Kettlebell Swings (53/36)10 Weighted Step-ups(53/36)(24/20)5 Bar Muscle-ups Box Brief:This month we are bringing back the “Suckfest” workout with the infamous “1775”. On the Last Saturday each month we will meet for a brutal workout typically much longer than we’d see in our weekly classes. This month we will meet on August 27th at... Read More