WOD

“Dreamy”
25 Minute AMRAP:
100 Meter Run
20 Power Cleans (115/85)
20 Toes to Bar
200 Meter Run
15 Power Cleans (135/95)
15 Pull-ups
300 Meter Run
10 Power Cleans (165/115)
10 Chest to Bar Pull-ups
400 Meter Run
5 Power Cleans (185/125)
5 Bar Muscle-ups

Box Brief:
Yoga Schedule Update 

There will be no yoga class on Sunday, January 4th.
Our instructor will be out of town during this time, but classes will resume as normal the following weekend.

Thank you for your understanding!

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Recipe of the week:
These Bang Bang Chicken Bakes are full of flavor and a must try chicken bake meal prep recipe!

“New for Two”
21 Minute Clock: teams of 2
Buy In – 120 Double Unders
AMRAP
20 Russian Kettlebell Swings (70/53)
40 Sit-ups
@7:00 – Buy In – 60 Box Jumps (24/20)
AMRAP
20 Calorie Bike
40 Sit-ups
@14:00 – Buy In – 30 Burpees Over the Kettlebell
AMRAP
10 Sandbags Over the Bar
40 Sit-ups

One person works, one person rests.
Score = rounds and reps separately for each AMRAP

Box Brief:
Yoga Schedule Update 

There will be no yoga class on Sunday, January 4th.
Our instructor will be out of town during this time, but classes will resume as normal the following weekend.

Thank you for your understanding!

_______________________________________________

New Year’s Week Schedule 
Wednesday  – Last class at 3:30 PM
Thursday (Jan 1st) – Open Gym 8:00 AM – 12:00 PM (Workout will be on the board)
Friday (Jan 2nd) – Normal Schedule Resumes

Let’s finish the year strong and start 2025 even stronger!

“Wacky”
For Time:
1000 Meter Row
50 Front Squats (95/65)
30 Push-ups

Box Brief:
Yoga Schedule Update 

There will be no yoga class on Sunday, January 4th.
Our instructor will be out of town during this time, but classes will resume as normal the following weekend.

Thank you for your understanding!

_____________________________________________
New Year’s Week Schedule 
Wednesday  – Last class at 3:30 PM
Thursday (Jan 1st) – Open Gym 8:00 AM – 12:00 PM (Workout will be on the board)
Friday (Jan 2nd) – Normal Schedule Resumes
Let’s finish the year strong and start 2025 even stronger!

5 Rounds Not for Time:
10 Ring Rows
30 Meters Front Rack Carry
30 Meters Farmer Carry
10 Kettlebell/Dumbbell Pull Throughs in Tall Plank
:10 Bike Sprint

Box Brief:
Yoga Schedule Update 

There will be no yoga class on Sunday, January 4th.
Our instructor will be out of town during this time, but classes will resume as normal the following weekend.

Thank you for your understanding!

________________________________________________________
New Year’s Week Schedule 
Wednesday  – Last class at 3:30 PM
Thursday (Jan 1st) – Open Gym 8:00 AM – 12:00 PM (Workout will be on the board)
Friday (Jan 2nd) – Normal Schedule Resumes

Let’s finish the year strong and start 2025 even stronger!

“S & E”
20 Minute EMOM:
Minute 1 – 3 Bench Press
Minute 2 – Max Double Unders
Minute 3 – 3 Deadlifts
Minute 4 – Max Burpees

Score = Max Double Unders (5=1) + Max Burpees / Max weight moved

Box Brief:
Yoga Schedule Update 

There will be no yoga class on Sunday, January 4th.
Our instructor will be out of town during this time, but classes will resume as normal the following weekend.

Thank you for your understanding!

_______________________________________________________________________

New Year’s Week Schedule 
Wednesday  – Last class at 3:30 PM
Thursday (Jan 1st) – Open Gym 8:00 AM – 12:00 PM (Workout will be on the board)
Friday (Jan 2nd) – Normal Schedule Resumes

Let’s finish the year strong and start 2025 even stronger!

“Holiday Hangover”
20 Minute AMRAP:
500/400 Meter Row
75 Double Unders
50 Air Squats
2 Rope Climbs
5 Wall Walks

Box Brief:
Yoga Schedule Update 

There will be no yoga class on Sunday, December 28th and Sunday, January 4th.
Our instructor will be out of town during this time, but classes will resume as normal the following weekend.

Thank you for your understanding!

_________________________________________________________________________________________
The Apollo Games are only 3 weeks away!
The last day to sign up and receive an event t-shirt is December 20th, so don’t wait!

We’re also looking for volunteers to help with equipment, scoring, and judging. The Apollo Games wouldn’t be possible each year without the amazing support of our community.

If you’d like to get involved, simply click this link:
Apollo Games on Competition Corner
Then click the three vertical dots in the bottom right corner and select “Volunteer Sign-Up.”

We are closed today.

Enjoy your Holiday!

“12 Days of Christmas”
For Time:
200 Meter Run
2 HSPU
3 Deadlifts (275/185)
4 Thrusters (95/65)
5 Ring Dips
6 Pull-ups
7 Box Jumps (24/20)
8 Wall Balls (20/14)
9 Knees to Elbows
10 KBS (53/36)
11 Burpees
12 Man Makers

Round 1 = 200m Run
Round 2 = 2 HSPU + 200m Run
Round 3 = 3 Deadlifts + 2 HSPU + 200m Run, and so on.