WOD

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.

Courtney & Brandi

“Eighteen Wheeler”
18 Minute AMRAP:
18 Box jumps (24/20)
15 Wall balls (24/20)
12 T2B
9 HSPU

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.

Patty

Leean

For Time: teams of 4
400/300 Calorie row/bike
300 Deadlifts (185/135)
200 Bench press (135/85)
50 Rope climbs

Box Brief:
Here is another recipe to try this weekend or next week. Hope you enjoy!

Lino

“Free Fall”
20 Minute AMRAP:
20/14 Calorie row
200 Meter run
20 KBS (53/36)
20 Wall balls (20/14)

Box Brief:
Check out today’s article for some convenient ways to prepare your veggies.  Each method of cooking vegetables provides different amounts of available vitamins and minerals.  Because of this make sure to have variety!

P-Diddy

Nicole

“Hot Sauce”
4 Minute AMRAP:
75 Double unders
25 Burpees
25 Pull-ups
4-minute rest
4 Minute AMRAP:
60 Double unders
20 Burpees
20 T2B
4-minute rest
4 Minute AMRAP:
45 Double unders
15 Burpees
15 C2B pull-ups

Box Brief:
This Thursday is Bring a Friend Day!

A lot of us struggle to get vegetables in for breakfast.  Take a look at the video below for some ideas.

Mel & Megan

“Randy On the Run”
5 Rounds:
400 Meter run
15 Power snatch (75/55)

Box Brief: 
This Thursday is Bring a Friend Day!

Below is one of my favorite meal prep videos.  It’s the perfect example of making meals easy.  Hope you all can use this to help during the Vegetable Challenge.

…

Front Squat
5 – 5 – 5 – 5 – 5

“Lopsided”
10 Minute AMRAP:
20 Meter 1 arm KB lunge (53/36)
Sit-ups (5,10,15,20,25,30,etc..)

Box Brief:
The Vegetable Challenge starts this Monday! Click the hyperlink to get a PDF version if you’re going to be out of town.  Let’s have a good week.

Melissa M

Brad W

“Squat Therapy”
10, 1 Minute Rounds:
25 Air squats
Max Reps clean and jerk (155/105)
2 Minute rest

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!

Our vegetable challenge starts in just a few days! Do you avoid veggies because you don’t know how to prepare them? Well you’re in luck! Today we share an article written by our very own “Weak”Chad Cole on how to prepare your fruits and vegetables. Of course this challenge doesn’t involve fruit, but its still helpful. Check it out and keep it handy during the challenge.

How_to_Prepare_Fruits&Veggies_(1)

George