WOD

Veronica

“Dumbbell Mint Gum”
3 Rounds:
25 Dumbbell deadlifts (50s/35s)
50 Double unders
25 Dumbbell step-ups (50s/35s) (24/14)
50 Double unders

Box Brief:
Thursday is Bring A Friend Day!!!

Christina

Melissa

“Pump”
20 Minute AMRAP:
400 Meter run
Max unbroken pull-ups
Max unbroken ring dips

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!

Joel

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