WOD

Chris & Steph

“Pants On Fire”
15 Minute AMRAP:
30 Air squats
10 Deadlifts (225/155)
5 Muscle-ups

Box Brief:
This Thursday Is Bring A Friend Day!!!

Brandi

…

“Goosebumps”
50 – 35 – 20
Wall Balls (20/14)
Pull-ups

Box Brief:
This Saturday we will be heading to Floyd Lamb Park at 10am for some kick ball and a BBQ. All classes will be cancelled, so come out, bring the family and lets enjoy some amazing weather.

Gil

“Road Runner”
3 Rounds: teams of 2
600 Meter run
400 Meter run
200 Meter run

Box Brief:
The weightlifting clinic is today! Our 6:30 and 7:30pm classes are cancelled to accommodate.

Derek

Bradyn

“Third Wheel”
7 Minute AMRAP: teams of 3
50 Power cleans (135/95)
50 Power cleans (185/125)
AMRAP Power cleans (225/155)
3-minute rest
7 Minute AMRAP:
50 Bench press (135/85)
50 Bench press (185/115)
AMRAP Bench press (225/135)
3-minute rest
7 Minute AMRAP:
50 Front squats (135/95)
50 Front squats (185/125)
AMRAP Front squats (225/155)

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Elliott

Krista

“La-la Land”
4 Rounds:
1 Minute Row for calories
1 Minute Dumbbell step-ups (50/35) (24/20)
1 Minute Sit-ups
1 Minute 1-Arm dumbbell push press (50/35)
1 Minute Rest

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

This Saturday we will be heading to Floyd Lamb Park at 10am for some kick ball and a BBQ. All classes will be cancelled, so come out, bring the family and lets enjoy some amazing weather.  We won’t have access to a grill, so bring food that is already cooked.  Bring any main or side dish, the best dish will win any retail item at Apollo (t-shirt, protein, hat, etc.)

Sam P

Grayson

“Dork”
6 Rounds:
60 Double unders
30 KBS (53/36)
15 Burpees

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

This Saturday we will be heading to Floyd Lamb Park at 10am for some kick ball and a BBQ. All classes will be cancelled, so come out, bring the family and lets enjoy some amazing weather. Please bring any meat you want thrown on the grill or a side dish to share. Cost will be $6 to enter the park.

Carrie & Jolene

Chris, Pool, Jaffee & Paytyn

“Dumb & Dumber”
@ 0:00
30 – 20 – 10
Dumbbell hang squat cleans (35s/25s)
Push-ups
@ 10:00
8 Minute Clock:
1200 Meter run
Max T2B
@ 20:00
For Time:
50 Burpee box jump overs (24/20)

Box Brief:
Save the Date! On Saturday, October 20th we will be heading to Floyd Lamb Park at 10am for some kick ball and a BBQ. All classes will be cancelled, so come out, bring the family and lets enjoy some amazing weather.

Anthony

Rob

“Hot Water”
For Time:
1000 Meter row
-then-
3 Rounds:
50 Lunges
15 Strict pull-ups
-then-
500 Meter row

Box Brief:
Today is Bring a Friend Day!

This Saturdays class WOD will be a 5k run. Let’s do this!

Patty