“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.
“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 onSaturday 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?
“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 onSaturday 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
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.
“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
“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.
