WOD

“30 for 30”
4 Rounds Each: 30 seconds on, 30 seconds off
Rope Climbs
Bike for Calories
Strict Pull-ups
Hollow Rocks
Hand Release Push-ups

Meme of the Week:

“Gluteus Maximus”
For Time:
2000/1800 Meter Row
200 Double Unders
200 Meter Walking Lunge

Box Brief:
We will have a limited schedule this Friday and next Monday because of Labor Day Weekend. Our last class on Friday will be at 3:30pm. We will only have 8:30 and 9:30am classes on Monday. All other classes and programs are cancelled on Labor Day.

5 Rounds Not for Time:
10 Dumbbell Bench Press
10 Dumbbell Single Arm Bent Over Row (each side)
10-20 GHD Sit-ups

Box Brief:
We will have a limited schedule this Friday and next Monday because of Labor Day Weekend. Our last class on Friday will be at 3:30pm. We will only have 8:30 and 9:30am classes on Monday. All other classes and programs are cancelled on Labor Day.

Front Squats
5 x 5
1 Pause Squat + 4 Front Squats

“Indy”
7 Minute Ladder: (2/2, 4/4, 6/6, etc….)
Goblet Squats (53/36)
Shuttle Runs

Box Brief:
We will have a limited schedule this Friday and next Monday because of Labor Day Weekend. Our last class on Friday will be at 3:30pm. We will only have 8:30 and 9:30am classes on Monday. All other classes and programs are cancelled on Labor Day.

“Uppercut”
5 Rounds:
10 Dumbbell Step-ups (35s/25s) (20)
5 Man Makers (35s/25s)
-then-
50 Unbroken Wall Balls (20/14)
-or-
70 Wall Balls (20/14)

Recipe of the Week:
Here is a little meal prep idea for the coming weeks. Enjoy!

Every 90 Seconds for 21 Minutes:
Clean Pull + Power Clean

Meme of the Week:

5 Rounds: Not for Time
3 Front Squats (Heavy)
5-10 Strict Pull-ups
:15 Bike Sprint

Box Brief:
Bring A Friend Day is on Thursday.

“Grand Adventure”
For Time:
2000/1800 Meters
150 Sit-ups
100 Box Jumps (24/20)

Box Brief:
Apollo Games registration is live!

https://competitioncorner.net/events/14479/details

Welcome to the 13th annual Apollo Games! This year’s format will be teams of 2, Male & Female.

For the third time we are offering 3 divisions. RX, Scaled & Beginner. We’re excited to offer more opportunities for those that would like to experience a competition.

Check the event page (linked above) for workout details and event information.

With supply chain and shipping issues being what they are these days we need to get the shirt order in earlier than usual. To guarantee your shirt you need to register by September 2nd.