Tracy, Ryan & Michelle
Back Squat
Build to heavy single
“Annie”
For Time:
50 Double unders, 50 Sit-ups
40 Double unders, 40 Sit-ups
30 Double unders, 30 Sit-ups
20 Double unders, 20 Sit-ups
10 Double unders, 10 Sit-ups
Box Brief:
Registration is live for this years Apollo Games!!! Click here to register and to learn more about our annual competition. It’s going to be our best year yet!
Carrie & Jolene
Monica
“Swing, Swing”
For Time:
800 Meter run
60 KBS (53/36)
400 Meter run
20 KBS
400 Meter run
60 KBS
800 Meter run
Box Brief:
Registration is live for this years Apollo Games!!! Click here to register and to learn more about our annual competition. It’s going to be our best year yet!
Jason M
Sean
“Spicy Tuna”
4 Minute AMRAP:
40/30 Calorie row
-AMRAP-
15 Bar over burpees
15 Thrusters (95/65)
4-minute rest
4 Minute AMRAP:
30/20 Calorie row
-AMRAP-
12 Bar over burpees
12 Thrusters (115/85)
4-minute rest
4 Minute AMRAP:
20/15 Calorie row
-AMRAP-
9 Bar over burpees
9 Thrusters (135/95)
Box Brief:
Registration is live for this years Apollo Games!!! Click here to register and to learn more about our annual competition. It’s going to be our best year yet!
Jamie
Emmy
“All Aboard”
5 Minute AMRAP at each station: teams of 4-5
Sled pull (90/45)
Prowler push (45/25)
Axle bar cleans (145/95)
Rope climbs
Bike for calories
Box Brief:
On Labor Day we will only have a 7:30am, 8:30am and 9:30am class. We will be closed the rest of the day.
George
Sam & Kristie
“Ring of Fire”
5 Rounds:
5 Muscle-ups
10 Shoulder to overhead (185/125)
Box Brief:
On Labor Day we will only have a 7:30am, 8:30am and 9:30am class. We will be closed the rest of the day.
Let’s finish the Vegetable Challenge strong! Just two more days.
Jolene
Erica
“Casper”
5 Rounds:
1:00 Row for calories
1:00 Burpees
1:00 Sit-ups
1:00 Rest
Box Brief:
We’re getting close to the end of the Vegetable Challenge. Here is a link to some useful tips on how to prepare your veggies.
Chad & TJ
…
“Powder Keg”
5 Minute Clock:
600 Meter run
-AMRAP-
9 Hang squat cleans (95/65)
25 Double unders
5-minute rest
5 Minute Clock:
400 Meter run
-AMRAP-
9 Hang squat cleans (135/95)
25 Double unders
5-minute rest
5 Minute Clock:
200 Meter run
-AMRAP-
9 Hang squat cleans (155/105)
25 Double unders
Box Brief:
Weightlifting clinic is this Saturday at 11:30 am. Because of the holiday weekend, this class will be cancelled if we do not get enough people to RSVP.
On Labor Day we will only have a 7:30am, 8:30am and 9:30am class. We will be closed the rest of the day.
Jason & Jaden
Sean & Rocco
Deadlift
Build to a heavy set of 10
“2K Row”
For Time:
2000 Meter row
Box Brief:
It’s week two of the vegetable challenge. Stay consistent! Here is another recipe idea.
