“Even Stevens”
18 Minute EMOM:
Even – 10 Hand release push-ups + 20 Double Unders
Odd – Max Calorie Row

Tomorrow’s Forecast:
Friday’s workout calls for clean and jerks.

Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.

Throwback of the Week:
Throwback to our water WOD back in 2014!

“And Then”
Tabata
8 Rounds (each): 20 Seconds On, 10 Seconds Off
Kettlebell Lunges (53/36)
Pull-ups
Kettlebell Squats (53/36)
Toes to Bar

Tomorrow’s Forecast:
Thursday’s workout calls for hand release push-ups, double unders and rowing.

Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.

Recovery of the Week:
Let’s talk about shoulder issues. We’ve probably all dealt with some shoulder discomfort at one point or another. Instead of ignoring your body’s warning signs we encourage you to be proactive. One of the most effective ways we’ve found to help strengthen your shoulders and remove pain is Crossover Symmetry. Below is a video we put together to help understand how to use the Crossover Symmetry system. If you have any further questions please feel free to reach out to any of the coaches.

“Craps”
20 Minute AMRAP:
Run
Burpee Box Jump Overs (24/20)
Roll a dice at the beginning of each round. Whatever number you roll will determine your round.
For Example:
1 = 100 Meter Run + 2 Burpee Box Jump Overs
2 = 200 Meter Run + 4 Burpee Box Jump Overs
3 = 300 Meter Run + 6 Burpee Box Jump Overs
4 = 400 Meter Run + 8 Burpee Box Jump Overs
5 = 500 Meter Run + 10 Burpee Box Jump Overs
6 = 600 Meter Run + 12 Burpee Box Jump Overs

Tomorrow’s Forecast:
Wednesday’s workout calls for lunges, pull-ups, squats and toes to bar.

Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.

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.

Question of the Week:
If you could have one song play every time you entered a room what would it be, and why?

“Colt 45”
21 – 15 – 9
Deadlifts (225/155)
Handstand Push-ups
Wall Balls (20/14)
Calorie Row

Tomorrow’s Forecast:
Tuesday’s workout calls for running and burpee box jump overs.

Quote of the Week:
“If you believe it will work out, you’ll see opportunities. If you believe it won’t, you will see obstacles.”
Wayne Dyer

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.

Want to improve your overhead squat, snatch, clean and jerk, or pull ups?

Doctors of Physical Therapy, Dr. Erica and Dr. Joe of White Wong PT teach you the tools to improve your overall shoulder mobility.

This overhead shoulder seminar is FREE for all Crossfit Apollo members.

Learn how to self manage your pain, prevent injury, and improve your overhead position.

“Always Remembered”
For Time: teams of 2
Buy In – 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complex (135/95)
-then-
Cash Out – 2977 Meter Row

Recipe of the Week:
If you’re looking for a new go-to breakfast look no further. Try this Massie Breakfast out and thank us later.

Ingredients:
6 slices of bacon
3 eggs
1 c. of strawberries
1 c. of raspberries
¾ c. of blackberries
1 c. of grapes, any variety
½ of an avocado
Kosher salt and black pepper, to taste

Instructions:
1) Heat a large sauté pan over medium-high heat and add bacon. Cook ¾ of the way, flip bacon and cook until crispy. Remove from pan and place on a paper towel to absorb some of the fat.
2) Turn the heat to medium and crack the eggs into the bacon fat. Season eggs with salt and pepper.
3) Cook the eggs until the whites are set and bubbly and the yolks are cooked halfway through from the underside. This is called “under-easy.”
4) Using a slotted spatula, remove eggs from the pan and set them on a paper towel to absorb some of the fat.
5) Arrange eggs, bacon, fruit and avocado into a masterpiece and dig in!

“Born to Run”
18 Minute Ladder:
4 / 8 / 12 / 16 / etc…
Kettlebell Swings (53/36)
Sit-ups
E3MOM – 200 Meter Run

Tomorrow’s Forecast:
Friday’s workout calls for rowing, rope climbs and bear complex.

Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.

Throwback of the Week:
Here is our annual throwback of that one time Josh managed to break a barbell with his height.

“Strict Lynne”
5 Rounds:
Max Unbroken Bench Press @ Bodyweight
Max Unbroken Strict Pull-ups
Rest a maximum of 5 minutes between rounds

Tomorrow’s Forecast:
Thursday’s workout calls for kettlebell swings, sit-ups and running.

Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.

Recovery of the Week:
This week’s video talks about what you should and shouldn’t do to help muscle recovery. The smallest things can make a dramatic difference in your recovery. Start to make those changes today!