Tuesday 9.1.2020

Registration goes live tonight at midnight. For now, click here to see a full list of each event.

Front Squat
5 @ 50% of 1RM
5 @ 60%
3 @ 70%
3 @ 80%
Max Reps @ 90%

“Lopsided”
10 Minute AMRAP:

20 Meter 1 Arm KB Lunge (53/36)
Sit-ups (5,10,15,20,25,30, etc…)

Tomorrow’s Forecast:
Wednesday’s workout calls for double unders, burpees, and pull-ups.

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Question of the Week:
If you could bring back any fashion trend what would it be?

Rajah

Monday 8.31.2020

“Rundy”
5 Rounds:
200 Meter Run
15 Power Snatches (75/55)

Box Brief:

We are officially doing The Apollo Games! With these crazy times it was difficult to create a format that was fun and safe. We feel confident that this year’s Apollo Games will be one of the most unique and exciting Games we’ve ever had.

We have taken extra precautions to ensure the safety of our staff and athletes without sacrificing the integrity of crowning this years fittest male and female in Las Vegas.

This year’s Apollo Games is an individual competition of RX & Scaled Men’s and Women’s divisions.

Saturday, October 17th will consist of 6 scored events. The top 5 from each division will be invited to compete in the final event on Sunday, October 18th, to determine our champions.

Here are the fun, weird, exciting and unique parts.

· Athletes will complete all Saturday events within a designated 90 minute window. We will run 2 groups of 10 athletes through all 6 events. We will then have a 40 minute transition period before starting our next 2 groups.

· Athletes can only be at Apollo during their scheduled time and then must exit to make way for the next group.

· No Spectators.

· The entire event will be live streamed.

At first glance, we were a little wary to make these changes but now love them for 2 reasons:
1. It’s the only way we can responsibly run the event while following state guidelines.
2. This competition won’t take up YOUR ENTIRE DAY!

Registration goes live tonight at midnight. For now, click here to see a full list of each event.

Friday 8.28.2020

Veronica

“Time Capsule”
20 Minute AMRAP:

1 Rope Climb
10 Ring Dips
20 Wall Balls (20/14)

Recipe of the Week:
This week we wanted to show you a unique way to use sweet potatoes as a side dish. We hope you enjoy Hasselback Sweet Potatoes!

Ingredients:
4 medium sweet potatoes
1 tablespoon unsalted butter, melted
1 teaspoon olive oil
1 teaspoon finely chopped fresh thyme leaves
1 garlic clove, finely grated on a microplane
Kosher salt and freshly ground black pepper
1/3 cup nonfat Greek-style yogurt
1 scallion, white and green parts chopped

Instructions:
1) Preheat the oven to 425 degrees F. Line a baking sheet with aluminum foil.
2) Make a series of 1/8-inch slices along each potato, slicing 2/3 of the way through.
3) Stir together the butter, oil, thyme, garlic, 1/4 teaspoon salt and 1/4 teaspoon pepper in a small bowl. Rub the potatoes all over with the mixture, getting in between the slices.
4) Place on the baking sheet and roast until the center of the potatoes are tender and the outside is crisp, 50 minutes to 1 hour. Halfway through the roasting time, remove the potatoes from the oven and run a fork gently across the tops of the potatoes, using light pressure, to fan the slices and separate them from one another.
5) Meanwhile, stir the yogurt and scallions with a pinch salt and a pinch pepper. Serve the sauce with the potatoes.

Hasselback Sweet Potatoes

Recipe of the Week:
This week we wanted to show you a unique way to use sweet potatoes as a side dish. We hope you enjoy Hasselback Sweet Potatoes!

Ingredients:
4 medium sweet potatoes
1 tablespoon unsalted butter, melted
1 teaspoon olive oil
1 teaspoon finely chopped fresh thyme leaves
1 garlic clove, finely grated on a microplane
Kosher salt and freshly ground black pepper
1/3 cup nonfat Greek-style yogurt
1 scallion, white and green parts chopped

Instructions:
1) Preheat the oven to 425 degrees F. Line a baking sheet with aluminum foil.
2) Make a series of 1/8-inch slices along each potato, slicing 2/3 of the way through.
3) Stir together the butter, oil, thyme, garlic, 1/4 teaspoon salt and 1/4 teaspoon pepper in a small bowl. Rub the potatoes all over with the mixture, getting in between the slices.
4) Place on the baking sheet and roast until the center of the potatoes are tender and the outside is crisp, 50 minutes to 1 hour. Halfway through the roasting time, remove the potatoes from the oven and run a fork gently across the tops of the potatoes, using light pressure, to fan the slices and separate them from one another.
5) Meanwhile, stir the yogurt and scallions with a pinch salt and a pinch pepper. Serve the sauce with the potatoes.

Thursday 8.27.2020

“Don’t Move”
5 Rounds:

2 Minutes – Row for Calories + Leg Lift
2 Minutes – Shuttle Runs + Bar Hang
1 Minute Rest

Partners switch exercises at the top of each minute. For example: Athlete A performs max calorie row while Athlete B holds a leg lift. At the top of the minute, both athletes switch so Athlete A is holding a leg lift while Athlete B is Rowing.

Throwback of the Week:
Flashback to the Apollo Games last year.

Wednesday 8.26.2020

“Rock”
3, 5 Minute AMRAPs:

10 Power Cleans (135/95)
12 Burpees
14 Box Jumps (24/20)
20 Sit-ups
Max Calorie Row
1 Minute Rest

Tomorrow’s Forecast:
Thursday’s workout calls for rowing and running.

Box Brief:
Bring A Friend Day is on Thursday!

Recovery of the Week:
This week’s video goes over the fundamental things we can be doing to help recovery.

Tuesday 8.25.2020

Front Squat
10 @ 45% of 1RM
10 @ 55%
5 @ 65%
5 @ 75%
Max Reps @ 85%

“Kicking and Screaming”
5 Rounds:

200 Meter Run
6 Front Squats
9 Strict HSPU

Tomorrow’s Forecast:
Wednesday’s workout calls for power cleans, burpees, box jumps, sit-ups, and rowing.

Box Brief:
Bring A Friend Day is on Thursday!

Question of the Week:

Would you rather be in a real-life version of the Walking Dead or a real-life version of Game Of Thrones?

Jolene