WOD

“Learner’s Permit”
15 Minute AMRAP:
5 Power Cleans (155/105)
10 Toes to Bar
15 Air Squats

3 Sets:
Max Pull-up Negatives (3 seconds down)

Recipe of the Week:
Have you ever tried marry me chicken? The name speaks for itself, try it our for yourself this week.

Ingredients:
1.5 lb raw chicken breast, tenders or pieces
1 tablespoon arrowroot powder
1 teaspoon garlic powder
1 teaspoon onion powder
pinch of sea salt & pepper
1 tablespoon olive oil
vegan butter
1/2 medium white onion, diced
2 teaspoons dried oregano
1 teaspoon dried dill *
1 teaspoon dried thyme
1 cup reduced sodium chicken broth
1 cup sun-dried tomato pieces
1 cup extra creamy almond milk
oat milk
1 cup reduced fat grated parmesan
sea salt & pepper to taste

Instructions:
Step 1
Lightly spray raw chicken breast with oil then season in a bowl.

Step 2
Nonstick skillet
Set a nonstick skillet on medium-high heat. Once hot, spray with oil then add the chicken breast. Sear for 8 – 10 minutes, flipping halfway through. Reduce the heat to medium in the skillet and remove the chicken.

Note: It is ok if the chicken is not fully cooked at the end of 10 minutes. The most important thing is that there are sear marks.

Step 3
Add oil or butter, then add the diced onions. Cook for 2 – 3 minutes until fragrant, or until the onions have turned brown and slightly translucent. Add the seasonings/herbs and the sundried tomatoes.

Step 4
Pour in the chicken broth and bring to a gentle simmer.

Let the liquid reduce to about half, then pour in the almond milk and stir. Then add tablespoons of parmesan, continuously stirring so that it is well mixed.

Step 5
Add the chicken back to the skillet and cover and cook on LOW for 6 – 10 minutes.

Step 6
Remove from the heat to let thicken, season to taste with sea salt & pepper, then garnish and enjoy!

“Bonfire”
5 Rounds: teams of 4
1 Minute Row for Calories
1 Minute Double Unders
1 Minute Burpees
1 Minute Rope Climbs
1 Minute Rest

Meme of the Week:

Tall Jerks
Build to a heavy single

Split Jerk
Build to a heavy single

“Runnin with Sasquatch”
3 Rounds:
400 Meter Run
10 Push Jerk

Box Brief:
Bring A Friend Day is on Thursday!

Bulgarian Split Squats
3 x 10 (each leg)

“Street Sweeper”
21 – 18 – 15 – 12 – 9
Double Kettlebell Front Squats (53s/36s)
Pull-ups

Box Brief:
Upcoming dates to save in your calendar:
12-Week Strength Program starts on 4/29. This will be for back squat, bench press, and deadlift.
Lift Off and BBQ is on July 20th.
Hell Week starts on May 27th and finishes with a BBQ and final hero workout on June 1st.
The next four Comp Classes will be on 5/4, 5/18, 6/15, and 6/29, all starting at 10:30am.
Apollo Games is on October 5th! More info to come.

“BFFs”
20 Minute AMRAP: teams of 2
Partner A – 200 Meter Run
Partner B – AMRAP
Sit-ups
Push-ups
Box Jumps (24/20)

3 Sets:
Max Push-up Negatives (3 seconds down)

Quote of the Week:
“The best and most beautiful things in the world cannot be seen or even touched – they must be felt with the heart.”
Helen Keller

Box Brief:
Starting Monday, our evening class schedule will be changing to 3:30, 4:30, 5:30, and 6:30pm.

Upcoming dates to save in your calendar:
12-Week Strength Program starts on 4/29. This will be for back squat, bench press, and deadlift.
Lift Off and BBQ is on July 20th.
Hell Week starts on May 27th and finishes with a BBQ and final hero workout on June 1st.
The next four Comp Classes will be on 5/4, 5/18, 6/15, and 6/29, all starting at 10:30am.
Apollo Games is on October 5th! More info to come.

2024 Quarterfinals WOD 1
4 Rounds:
1 Minute – Snatches (135/85)
1 Minute – Row for Calories
1 Minute – Dumbbell Step-ups (50/35)(20)
1-Minute Rest

Recipe of the Week:
We love an easy meal prep! Give the video below a shot!

2024 Quarterfinals WOD 2
3 Rounds:
50 Wall Balls (20/14)
50 Lateral Burpee Box Jump-Overs (24/20)

Meme of the Week:

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2

-OR-

“Mission Impossible”
20 Minute EMOM:
Even Minutes – 20/15 Calorie Row
Odd Minutes – 200 Meter Run

Box Brief:
Quarterfinals is Coming!

The top 25% of competitors will compete in a weekend competition on April 17th-22nd. Quarterfinals will consists of several workouts over the course of one weekend to determine who moves on to the next stage of competition.

For most, if not all of us, this will be final stage of the CrossFit Games season in 2024.

So let’s come out and cheer on our Apollo competitors as they show off their hard earned fitness.

A few details you need to know if you are competing in Quarterfinals:

• We will program the Quarterfinal workouts into our class programming on Thursday, Friday, and Saturday during competition week.
• We encourage you to complete workouts in classes but feel free to use gym space during class times to complete additional workouts as needed. Please be mindful of classes.
• We will be open for 3 additional hours on Saturday the 20th from 10:30am-1:30pm, to allow athletes to compete additional workouts.
• We will be open from 8:30-12:30 on Sunday the 21st for the same reasons.
• If these times do NOT work for you, please let us know. We want to accommodate and ensure a great experience for everyone participating.

So come on out and cheer on our Apollo members competing in Quarterfinals from April 17th-22nd!