Monday 4.1.2019


“Sin City”
20 Minute AMRAP:
teams of 2
36 Double Unders
6 Devil’s Presses (35s/25s)

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

The April Habitap Challenge is underway! We are super excited to work with our new group and can’t wait to see what they accomplish. If you missed this challenge, don’t worry. Our next one starts in June.


Apollo Games 2018

The 2018 Apollo Games – Tick Tock will be a co-ed team competition consisting of one male athlete and one female athlete.

This year there will be four timed events and the overall winner of the games will simply be the team with the lowest combined time for all four events.  Every team will complete in the first three events and the top teams in each division will compete in the final event and have a staggered starting protocol.  The team with the lowest combined score in the first three events will start first.  The next teams will start at the precise time difference by which they follow the front-runner.  Their time for the event will be their finish time minus their start time but the staggered start allows for the overall winner of the Apollo Games to be determined instantly.

We are accepting a limited number of teams so sign up quickly! Choose which division you would like to compete in based on the criteria below. 

Tuesday 5.29.2018

For Time:
1000 Meter Row
50 Hang Squat Snatch (45/35)
30 T2B

Box Brief:
Happy Memorial Day! The class schedule will be slightly modified. Only 5 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30, 11:30am and 3:30pm.

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

6 Week Nutrition Challenge

April 9th-May 21st

Challenge – $125
6-Week Continuation – $100

This will be a six-week challenge where we focus on both quality and quantity of our food intake. Like Coach Glassman’s first sentence of Fitness in 100 words, Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. To do this in the simplest, most user-friendly way, we will use food containers to help us control the amount of protein, vegetables, and starch at each meal. The number of meals will be determined by the athlete’s weight.

Most people are nutrient deficient in more ways than one. By choosing nutrient dense foods, we can help eliminate those deficiencies and bring our bodies back to homeostasis. On this plan, you will be choosing your foods off of a list. This will ensure we are eating the right types of foods for sustained health and longevity. For a meal to count as whole foods and to obtain your points all ingredients must come from the list below.

Food List:

To keep it simple, we will be utilizing a 3-compartment food container to help you measure out your meals for the day. You are not required to use the containers to store your food. Instead, use it as a measuring cup to determine portions. The vegetables will fill the large compartment, and the protein and carbohydrates will each fit into one of the smaller compartments. Idea here is to create a baseline of our intake without overcomplicating it.

  • Protein – At least half of smaller compartment. CANNOT overflow.
  • Carbohydrates – At least half of smaller compartment. CANNOT overflow.
  • Vegetables – Unlimited! At least fill the veggie compartment. If you’re hungry, eat more!
  • Fats –  2 Thumb (Tbs) sized portions

How many meals per day? Keep it simple! If you weigh 165lbs or less, you get 3 meals a day. If you weigh more than 165lbs, you get 4 meals a day.

NO adding SNACKS!!! We are going for 3-4 full meals a day. You can save some of your meal for a snack.

1 Point: Whole foods meal
1 Point: Correct portions
4 Points: 7+ Hours of sleep
**This is a maximum of 12 points a day for athletes 165lbs or more (4 perfect meals + sleep)
**This is a maximum of 10 points a day for athletes less than 165lbs (3 perfect meals + sleep)

Before the challenge begins, you will receive an excel spread sheet via email to keep track of your points and weight. Each Friday you will be expected to email your results from the week. We highly recommend you log your results at the end of each day instead of waiting to fill it out on Friday to ensure your points are accurate.

Pre and Post Workout:
If you’re a male above 15% body fat or a female above 22% body fat, we recommend no protein shake post workout. However, we recommend taking a BCAA supplement instead.

As with any nutrition plan, this serves as a starting point. You can’t know exactly how your body will respond in advance. Stay flexible and we will adjust your portions based on your hunger, fullness, and other goals. 

Facebook Group/Coach Expectations:
One of our main lines of communication throughout the challenge will be in our private Facebook group. The week leading up to the beginning of our challenge will be our education week. We will talk about the why and how to implement simple strategies to help you be successful during the challenge and beyond. At the conclusion of our education week we will have a live Q&A to answer any questions you might have. Feel free to share your advice and words of encouragement throughout the challenge. You can expect the following from our nutrition coaches throughout the 6 weeks to keep you on track:

  1. Weekly check-ins
  2. Weekly Facebook live Q&A
  3. Weekly articles to Facebook group
  4. Constant access to your coaches email for any questions



Amino Acids/Electrolytes? Pre/intra/Post Workout Only

Creatine? Go for it!

Protein Shakes? See above

Condiments? Balsamic vinegar (must be the only ingredient), red wine vinegar, apple cider vinegar, mustard, hot sauce (check label for additives/sugar), spices, and seasonings are okay (read the ingredients!), garlic cloves, herbs.

Sweeteners? Only source of sweetener can come from whole foods. AKA Fruit. No molasses, maple syrup, table sugar, coconut sugar, stevia or other artificial sweeteners.

What about eating out? We understand that these cases do come up. For 42 days, we are asking you to prepare all of your meals at home. If you eat out, do your best to portion the meal out and eat within the guidelines. Unless you know exactly how that meal was prepared you cannot get full points for it. This is called a challenge for a reason. While it is definitely not sustainable in the long term, we are looking for maximum results in this 6-week time span.

What if I’m still really hungry? Communication is key, so please let your coach know how you are feeling along the way. We can make adjustments if needed to better meet your goals. You should never be “starving.” Work on timing out meals strategically to help keep you from going too long without eating. You can also save some of your “meal” for a snack.

Coffee/Tea? These are okay, but need to be unsweetened, and no milk. Almond milk is ok but only almond milk- no additives or sweeteners.

Alcohol?  If you are currently a heavy drinker (5+ drinks a week), you may have only 1 a week. ONE!!! If you are not a heavy drinker, try and go the entire challenge without.

Soda? If you are currently a heavy soda drinker (5+ a week), you may have only 1 a week. ONE!!! If you are not a heavy soda drinker, try and go the entire challenge without. Soda water is 100% okay as long as there are no added sweeteners. Read the label.


Sunday 12.10.2017

Jolene!!! Congrats on being our December Member of the Month! Welcome to the exclusive group of amazing humans at Apollo.

When and how did you get started with Apollo?

I met Leean Hernandez through a mutual friend in the summer of 2014. We started talking about fitness/CrossFit, and that she really enjoyed going to Apollo. I told her I knew exactly where Apollo was located because I drove by it almost every day. Oh My Goodness! For the full year I kept telling myself to just walk in and get some information, but never did. We also talked about the CrossFit for kid’s program, and that’s what pushed me to finally sign up. I first signed up my boys in the CrossFit kid’s classes in October 2014. I really liked Courtney and Brandi, the way they taught, and how strong they were!!! Shortly after I signed up for foundations and have been loving it ever since! I am so grateful I met Leean, she is AMAZING!

If you could program a workout at Apollo, what would it be?

Ooooo…. Definitely a longer one. One that can fit in some jokes, funny faces and “this WOD sucks” comments :))) Probably something like a chipper workout with wall-balls, pull-ups, squats and running or rowing.

You like to workout during the 2pm bro-sesh from time to time. What do you enjoy most about training with that rowdy group?

I absolutely LOVE everyone in the bro-sesh!!! Oh my goodness, it’s like THE BEST DAY EVER every time I have an opportunity to make it. I laugh so much!! It’s the best therapy for my soul and heart than anything!! The support I receive from you all is so heart warming and appreciated. This might sound crazy, but I’m also a huge fan of the “suck-fest” work outs! I miss Kilpatrick’s death WOD days! Occasionally I get to enjoy the grueling workouts Justin, Eddy, and (my favorite BA athlete) Amber prescribe. It’s a great day when I can participate in those. I absolutely LOVE LOVE witnessing all the amazing talent (including Parker’s “no miss” knockout abilities) we have here at Apollo.

What is your most frequently used emoji?

It’s pretty much a tie between the I LOVE YOU’s and AWESOME/AMAZING ones.

If you could possess one super power, what would it be and why?

Hmm…. Well, I LOVE Wonder Woman. Can I say everything she is?

If you could travel anywhere in our universe, where would it be and why?

Well first of all I’d have Superman take me! We’d search for new and improved “super universe” powers! Is that an acceptable answer???

What’s your favorite cheat food?

Unfortunately, I’m “blessed” with a fair amount of food sensitivities. So, if I could really enjoy an awesome sandwich, like a good Reuben, that would be ideal…. Yummy!!!