WOD

“Total Whine”
5, 3 Minute AMRAPs:
Double Unders
20 Russian Kettlebell Swings (72/53)
Max Burpees
3 Minute Rest

Tomorrow’s Forecast:
Thursday’s workout calls for rowing and sit-ups.

Box Brief:
Our annual Nutrition challenge starts on Monday January 11th!! Check out the infographic below to learn more.

Recovery of the Week:
This week’s message is simple, improve your recovery through quality food. Improving your nutrition will help manage inflammation caused by exercise and fuel you for tomorrow’s workout. A great first step is our challenge starting next week!

“Apollo Total”
Front Squat – Build to a heavy single
Bench Press – Build to a heavy single
Deadlift – Build to a heavy single

Tomorrow’s Forecast:
Wednesday’s workout calls for double unders, kettlebell swings and burpees.

Box Brief:
Our annual Nutrition challenge starts on Monday January 11th!! Check out the infographic below to learn more.

Question of the Week:
What’s your favorite go-to meal?

“New Level”
For Time:
800 Meter Run
20 Snatches (115/85)
20 Pull-ups
800 Meter Run
20 Clean and Jerks (115/85)
20 Pull-ups
800 Meter Run
20 Thrusters (115/85)
20 Pull-ups

Tomorrow’s Forecast:
Tuesday’s workout calls for front squat, bench press and deadlift.

Box Brief:
Our annual Nutrition challenge starts on Monday January 11th!! Check out the infographic below to learn more.

Quote of the Week:
“Motivation is what gets you started. Habit is what keeps you going.”
Jim Ryun

“New Year, New You”
For Time:
1000 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1000 Meter Run

Box Brief:
New years schedule:
Friday, January 1st – New Years Day – Open Gym 7 am-12 pm

“Rule Breaker”
Every 2 Minutes for 15 Rounds:
3 Power Snatch
2 Overhead Squat
1 Squat Snatch

Tomorrow’s Forecast:
Friday’s workout calls for rowing, double unders and bike.

Box Brief:
New years schedule:
Thursday, December 31st – New Year’s Eve – Last Class at 4:30 pm
Friday, January 1st – New Years Day – Open Gym 7 am-12 pm

Apollo Nutrition Challenge starts on January 11th! More info Coming Soon.

Throwback of the Week:
Throwback to our group hike 6 months ago!

“Remain Calm”
7 Rounds:
30 Seconds – Slam Balls (35/25)
30 Seconds – Rest
30 Seconds – Mountain Climbers
30 Seconds – Rest
30 Seconds – Rope Climbs
30 Seconds – Rest
30 Seconds – Bike for Calories
30 Seconds – Rest

Tomorrow’s Forecast:
Thursday’s workout calls for snatches and overhead squats.

Box Brief:
New years schedule:
Thursday, December 31st – New Year’s Eve – Last Class at 4:30 pm
Friday, January 1st – New Years Day – Open Gym 7 am-12 pm

Apollo Nutrition Challenge starts on January 11th! More info Coming Soon.

Recovery of the Week:
This week’s video focuses on why resting is just as important as training. We hope you enjoy!

Back Squat
3 sets of 5

“March Assault”
3 Rounds:
400 Meter Run
21 Burpees

Tomorrow’s Forecast:
Wednesday’s workout calls for slam balls, mountain climbers, rope climbs and bike.

Box Brief:
New years schedule:
Thursday, December 31st – New Year’s Eve – Last Class at 4:30 pm
Friday, January 1st – New Years Day – Open Gym 7 am-12 pm

Question of the Week:
What was biggest thing you learned this past year?

“Open WOD 14.4”
14 Minute AMRAP:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Muscle-ups

Tomorrow’s Forecast:
Tuesday’s workout calls for back squats, running and burpees.

Box Brief:
New years schedule:
Thursday, December 31st – New Year’s Eve – Last Class at 4:30 pm
Friday, January 1st – New Years Day – Open Gym 7 am-12 pm

Apollo Nutrition Challenge starts on January 11th! More info Coming Soon.

Quote of the Week:
“Success usually comes to those who are too busy to be looking for it.” Henry David Thoreau