WOD

Tetley

“17.2”
12 Minute AMRAP:
2 Rounds:
50 Foot walking lunge (50s/35s)
16 T2B
8 Dumbbell power cleans (50s/35s)
2 Rounds:
50 Foot walking lunge
16 Bar muscle-ups
8 Dumbbell power cleans

Box Brief:
Nutrition challenge registration closes Monday night! We only have 10 spots left, so register quick. Be sure to click here to sign-up. Today begins our education week. Be sure to watch for our live Q&A Monday night at 6pm on our Challenge private Facebook groups page. 

Bring A Friend Day is this Thursday!!!

Rick & Jenna

Jamie

Box Brief:
 The Sunday blog is back from the holidays and feeling good!  I went a little off the beaten path of our regular websites for this week’s blog.  It’s a simple article reinforcing the fact that higher intensity exercise has many benefits.  Want to live long and prosper? No need to change a thing, continue to workout with intensity and you’re on the right track.  Hope you all enjoy today’s article!

OJ

Nicole, Sonia & Mel T

“Mad Dog 20/20”
10 Rounds:
20 Seconds max T2B, 20 Seconds rest
20 Seconds max ring dips, 20 Seconds rest
20 Seconds max Deadlifts @ BW, 20 Seconds rest
20 Seconds max HSPU, 20 Seconds rest

Box Brief:
Registration is live for our 6 Week Nutrition Challenge!!! There is no better time than right now to make a change. With the support of your entire Apollo Community, your bound to succeed. If you’re on the fence, I say go for it!! We take a ton of pride in anything we work on. This challenge is no different. Our team has worked very hard to give you an amazing 6 weeks to start 2018 on the right track. Click here to sign up. Scroll to the bottom of the link to register.

Only one class Saturday at 9am followed by our annual goal setting meeting. Let’s get together and set some goals for the new year! Our aim is to teach how to create a goal and provide some great tips to help you achieve them. See you at 10!!

Chris G

Rajah

“Bar Stars”
For Time:
800 Meter run
12 Bar Muscle-ups
400 Meter run
9 Bar Muscle-ups
200 Meter run
6 Bar Muscle-ups

Box Brief:
Registration is live for our 6 Week Nutrition Challenge!!! There is no better time than right now to make a change. With the support of your entire Apollo Community, your bound to succeed. If you’re on the fence, I say go for it!! We take a ton of pride in anything we work on. This challenge is no different. Our team has worked very hard to give you an amazing 6 weeks to start 2018 on the right track. Click here to sign up. Scroll to the bottom of the link to register.

Skill Clinic is tonight!! We skipped last month because of the holidays but it’s time to get back on track. Come this Thursday at 6:30pm to learn about aerobic capacity and how we can train it. Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Only one class Saturday at 9am followed by our annual goal setting meeting. Let’s get together and set some goals for the new year! Our aim is to teach how to create a goal and provide some great tips to help you achieve them. See you at 10!!

Stephanie & Courtney

Brad W

“Oxygen Tank”
3 Rounds:
500 Meter row
15 Burpee box jump overs (24/20)

Box Brief:

Skill Clinic is this Thursday!! We skipped last month because of the holidays but it’s time to get back on track. Come this Thursday at 6:30pm to learn about aerobic capacity and how we can train it. Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Only one class Saturday at 9am followed by our annual goal setting meeting. Let’s get together and set some goals for the new year! Our aim is to teach how to create a goal and provide some great tips to help you achieve them. See you at 10!!

Nicole S

Brittany

Thruster
Build to 1 rep max

“Going Up On A Tuesday”
For Time:
50 Thrusters (95/65)

Box Brief:
Skill Clinic is this Thursday!! We skipped last month because of the holidays but it’s time to get back on track. Come this Thursday at 6:30pm to learn about aerobic capacity and how we can train it. Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Only one class Saturday at 9am followed by our annual goal setting meeting. Let’s get together and set some goals for the new year! Our aim is to teach how to create a goal and provide some great tips to help you achieve them. See you at 10!!

Mel T

Hersh & Brando

“New Year, New You”
For Time:
1000 Meter row
100 Double unders
50 Calorie bike
100 Double unders
1000 Meter run

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).

Skill Clinic is this Thursday!! We skipped last month because of the holidays but it’s time to get back on track. Come this Thursday at 6:30pm to learn about aerobic capacity and how we can train it. Our 6:30 and 7:30pm classes will be cancelled to accommodate.

We’re very excited to open up registration for our six week nutrition challenge!  If you would like to kick off the new year right click on this link to get details.  Registration opens this week!

Rob C

“Chips & Dip”
5 Rounds:
20 T2B
20 Ring Dips

Box Brief:
Our 6 week nutrition challenge starts January 15th!!! Our goal here is to hit the reset button after the holiday season and start 2018 on the right track. This challenge will have three focuses:
Improve food quality
Improve food portioning
Improve sleep
More details to come later in the week. Stay tuned!!

Holiday schedule: 
Monday, January 1st – New Year’s Day – Open Gym – 7am-Noon

Rick