WOD

“Open Wod 20.5”
For Time, Partitioned Any Way:
40 Muscle-ups
80 Calorie Row
120 Wall Balls (20/14)
20-Minute Time Cap

Recipe of the Week:
Here is a good recipe for your macro meal prep!

Muscle Clean
Build to heavy single

Power Clean
Build to heavy single

Squat Clean
Build to heavy single

Meme of the Week:

“Flush”
5, 3 Minute AMRAPs:
200 Meter Run
20 Box Jump Overs (24/20)
Max Strict Handstand Push-ups
3-Minute Rest

Box Brief:
Bring A Friend Day is on Thursday!

Comp Class returns on Saturday the 25th at 10:30am. All ability levels are welcome.

“Tutu”
22 Minute AMRAP:
5 Power Snatches (155/105)
10 Toes to Bar
15 Burpees
20/16 Calorie Row
25 Sit-ups

Box Brief:
Bring A Friend Day is on Thursday!

Comp Class returns on Saturday the 25th at 10:30am. All ability levels are welcome. 

Front Squat
Build to heavy double

“Fractured”
5 Rounds:
9 Thrusters (95/65)
9 Sumo Deadlift High Pulls (95/65)

Quote of the Week:
“What seems impossible today will someday become your warm-up.”
Denzel Washington

Box Brief:
Comp Class returns on Saturday the 25th at 10:30am. All ability levels are welcome. 

Bring A Friend Day is on Thursday!

“S & E”
20 Minute EMOM:
Minute 1 – 3 Bench Press
Minute 2 – Max Double Unders
Minute 3 – 3 Deadlifts
Minute 4 – Max Burpees

Recipe of the Week:
This is the best recipe. That is all.

“Dale”
8 Rounds:
250 Meter Row
100 Meter Run
50 Meter Run
25 Meter Run

Meme of the Week:

“New for Two”
21 Minute Clock: teams of 2
Buy In – 120 Double Unders
AMRAP
20 Russian Kettlebell Swings (70/53)
40 Sit-ups
@7:00 – Buy In – 60 Box Jumps (24/20)
AMRAP
20 Calorie Bike
40 Sit-ups
@14:00 – Buy In – 30 Burpees Over the Kettlebell
AMRAP
10 Sandbags Over the Bar
40 Sit-ups

Box Brief:
New Years Schedule:
New Years Eve – Last class is at 3:30pm
New Years Day – Open Gym from 7am-Noon

Join us on January 6th as we kick off our annual macro challenge at Apollo.

Elizabeth is our in house nutrition guru and she will be writing all of our macro prescriptions to ensure a very successful start to 2024.

We wanted this to be as inclusive as possible so the cost to participate is ONLY $40.

No longer a member at Apollo? No worries! Send us an email to participate.

[email protected]