WOD

Patty

“Diane”
21 – 15 – 9
Deadlift (225/155)
HSPU

Box Brief:
Have a good Friday!

Kenny

Chris G.

“Kickstand”
15 Minute AMRAP:
400 Meter run
15 T2B
12 Front rack reverse lunges (115/80)
9 Strict ring dips

Box Brief:
The weightlifting clinic is tonight at 6:30 pm.  Cost is $20 paid directly to coach Ricky.  The 6:30pm and 7:30pm classes are cancelled to accommodate.

Nick H

…

Snatch Grip Push Press
Find 3 rep max

Overhead Squat
Find 2 rep max

Snatch Balance
Find 1 rep max

Box Brief:
The weightlifting clinic is Thursday starting at 6:30pm. The 6:30pm and 7:30pm classes will be cancelled to accommodate.

Self-proclaimed knockout coaches

“Freedom Trail”
3 Minute AMRAP:
21/15 Calorie row
21 Burpees over erg
Max thrusters (75/55)
3 Minutes rest

3 Minute AMRAP:
18/12 Calorie row
18 Burpees over erg
Max thrusters (95/65)
3 Minutes rest

3 Minute AMRAP:
15/10 Calorie row
15 Burpees over erg
Max thrusters (115/80)
3 Minutes rest

3 Minute AMRAP:
12/8 Calorie row
12 Burpees over erg
Max thrusters (135/95)

Box Brief:
Weightlifting clinic is next Thursday at 6:30pm. The 6:30 and 7:30pm classes will be cancelled to accommodate.

Melissa M

Shawn J

Every 6 Minutes for 24 Minutes:
400 Meter Run
25 Box jumps (24/20)
20 Dumbbell snatches (50/35)
15 Strict pull-ups

Box Brief:
Weightlifting clinic is next Thursday at 6:30pm. The 6:30 and 7:30pm classes will be cancelled to accommodate.

Rocco

John T

Box Brief:
This is the Sunday blog!  This week’s blog is short and to the point, but it’s here to get you motivated for the week ahead.  Words and phrases are an amazing thing.  Words can create such strong emotion when put in the right order. I love a good quote and this articles has quite a few of them.  I hope you enjoy!

Jamie & Brent

“Open Test”
20 Minute AMRAP:
50 Wall balls (20/14)
50 Double unders
40 Box jumps (24/20)
40 T2B
30 C2B pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)

Box Brief:
Congrats to Courtney and Whitney for being the August Members of the Month at Apollo! Watch our interview to learn more about these amazing ladies.

5:15am Crew

“Ring the Bell”
20 Rounds: teams of 2
10 KBS (53/36)
5 Shuttle Runs (10 meters)
Partner A completes full round while partner B holds a plank 

Box Brief:
Today is Bring a Friend Day!

Rachel & Emily