Wednesday 1.15.2020

Josh

Pause Push Jerk
Build to a heavy set of 2

“iMax”
Every 3 Minutes for 15 Minutes

15 Slam balls (35/25)
10 Box jump overs (24/20)
5 Push jerks

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

Recovery of the Week:
Crossarm Lat Stretch
Perform 4-6 repetitions each side holding the stretch for 10 seconds.
Behind the Back Lat and Tricep Stretch
Perform 6-8 repetitions for each arm with a 5 second hold.
Active Calf Stretch
Perform 8-10 repetitions for each leg with a 2 second hold.

Tuesday 1.14.2020

Carrie & Jolene

“Marston”
20 Minute AMRAP:

1 Deadlift
10 Toes to bar
15 Lateral burpees

Tomorrow’s Forecast:
Wednesday’s workout calls for push jerk, slam balls, and box jump overs.

Box Brief:
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20 (paid to Ricky). Our 6:30 and 7:30 pm classes will be canceled to accommodate.

Our annual goal meeting will be on Saturday the 18th at 10:30 am. We will take down our old goal board and write down some new ones. Come with a few ideas in mind and we can help you create a plan. 

Question of the Week:
Would you rather speak all languages or be able to speak to all animals?

Natalee

Monday 1.13.2020

“Airplane Mode”
2 Rounds:

800 Meter run
1000 Meter row
50 Wall balls (20/14)

Tomorrow’s Forecast:
Tuesday’s workout calls for deadlift, toes to bar, and lateral burpees.

Box Brief:
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20 (paid to Ricky). Our 6:30 and 7:30 pm classes will be canceled to accommodate.

The 10-Week Habitap Challenge will start on February 10th!! Registration will go live soon.

Our annual goal meeting will be on Saturday the 18th at 10:30 am. We will take down our old goal board and write down some new ones. Come with a few ideas in mind and we can help you create a plan.

Quote of the Week:
Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude. Thomas Jefferson

LaFancy

Friday 1.10.2020

Stephy

“Nate”
20 Minute AMRAP:

2 Muscle-ups
4 Handstand push-ups
8 KBS (72/53)

Recipe of the Week:
The recipes lately have consisted mostly of chicken and steak. It’s time to mix it up with some shrimp! Try out this Blackened Shrimp Bowl.

Ingredients:
2 cups cooked brown rice
1 lb. shrimp, tails removed, peeled and deveined
1 1/2 tsp. cumin
1 tsp. paprika
1 tsp. garlic powder
1/2 tsp. onion powder
Kosher salt
Freshly ground black pepper
2 tbsp. olive oil, divided
1 c. fire roasted corn
1 red pepper, diced
2 tbsp. freshly chopped cilantro, plus more for garnish
Juice of 1 lime, divided
1 avocado, thinly sliced

Instructions:
1) Make shrimp: in a large bowl, toss shrimp with cumin, paprika, garlic powder, onion powder, and season with salt and pepper. In a large skillet over medium-high heat, heat 1 tbsp olive oil. Add shrimp and cook until opaque and charred.
2) Make corn salad: in a medium bowl combine corn, pepper, and cilantro. Add 1 tbsp olive oil, juice of half a lime, and season with salt and pepper.
3) Build bowls: divide rice between 4 bowls. Top with shrimp, corn salad, and 1/4 avocado each. Garnish with cilantro, squeeze with lime and serve.

Thursday 1.9.2020

Paola

“Speedo”
20 Minute AMRAP:
teams of 3
300/225 Meter row
20 Plate jumps
10 Thrusters (65/45)
This is a waterfall style workout with teammates not starting the next exercise until their partner ahead has finished.

Tomorrow’s Forecast:
Friday’s workout calls for muscle-ups, handstand push-ups, and kettlebell swings.

Throwback of the Week:
“Our family and friends helped us build out Apollo from what used to be a flooring store. One night after taking a break from renovations we did our first ever workout at Apollo. “Grace” 30 clean and jerks (135/95).”
– Chad Cole

Wednesday 1.8.2020

Mel

Back Squat
3 Sets of 5 repetitions

“March Assault”
3 Rounds:

400 Meter run
21 Burpees

Tomorrow’s Forecast:
Thursdays’s workout calls for rowing, plate jumps, and thrusters.

Recovery of the Week:
Stretch #1 – Seated Pigeon Stretch
Spend 30 seconds on each leg. Complete 2 sets.
Stretch #2 – External Hip Stretch
Hold this stretch for 30 seconds in each position. Complete 2 sets.
Stretch #3 – Hip Flexor Stretch
Perform 10 repetitions on each leg, hold the stretch for 5 seconds per rep.

Tuesday 1.7.2020

Sam

“Dumb Dumb”
2 Rounds:

60 Double unders
30 Dumbbell hang snatch (50/35)
30 Pull-ups
60 Double unders
30 Dumbbell hang clean & jerk (50/35)
30 Dumbbell sit-ups

Tomorrow’s Forecast:
Wednesday’s workout calls for back squat, running and burpees.

Box Brief:
Bring A Friend Day is on Thursday.

Question of the Week:
If you could live in any fictional universe, which would it be?

Grimes