3
Jun
Friday 6.4.2021
“Freaky Friday”20 Minute EMOM:5 T2B5 Power Snatch (75/55)5 Thrusters (75/55) Recipe of the Week:Here is a fun and easy Curried Chicken & Tomato Kebob recipe! Ingredients:5 oz. chicken thighs6 cherry tomatoes2 tbsp. sour cream1 tbsp. cilantro1½ tsp. curry powder1 tbsp. butter2 tsp. lime zest1 tbsp. lime juice
“Dirt Road”3 Rounds:30 Sit-ups20/15 Calorie Row30 Double Unders200 Meter Farmers Carry (53s/36s)2 Rounds:30 Sit-ups20/15 Calorie Row30 Double Unders200 Meter Farmers Carry1 Round:30 Sit-ups20/15 Calorie Row30 Double UndersTomorrow’s Forecast:Toes to Bar – Snatch – Thrusters Meme of the Week:It’s probably not a typo.
Back Squat6 @ 70% of 1RM6 @ 80%3 @ 90%2 @ 95% Front Squat 6 @ 70% of 1RM6 @ 80%3 @ 90%2 @ 95% Tomorrow’s Forecast:Sit-ups – Row – Double Unders – Farmers Carry Recovery of the Week:Let’s get that mobility work in! Here is a great 10 minute routine you can do anywhere.
31
May
Tuesday 6.1.2021
“Christine”3 Rounds:500 Meter Row12 Deadlifts @ Bodyweight21 Box Jumps (24/20) Tomorrow’s Forecast:Back Squat – Front SquatQuestion of the Week:Would you rather give up all drinks except for water or give up eating anything that was cooked in an oven?
“CrossFit Apollo has become family. I appreciate the time they put into making this such a fun place to go. I joined CrossFit because I have bad legs from an accident that if I don’t use them, I will lose them. In 4 years, I have gotten so much stronger, and it helps me function better in my everyday life. CrossFit, in my circumstance, is my health care. Thanks!”
-Brad W.
30
May
Monday 5.31.2021
“Murph”For Time:1 Mile Run100 Pull-ups200 Push-ups300 Air Squats1 Mile Run Tomorrow’s Forecast:Row – Deadlift – Box Jump Box Brief:Happy Memorial Day! Today (Monday) we honor the men and women who paid the ultimate sacrifice for our freedoms. We will host our annual Murph workout during two class times at 8:30am and 10am with a BBQ... Read More
Recipe of the Week:Here is a great side dish for any summer meal. Try out this Light and Tangy Coleslaw!Ingredients:½ head red cabbage, shredded½ head green cabbage, shredded4 carrots, peeled and shredded1 bunch scallions, thinly sliced2 tablespoons coconut oil½ cup rice vinegar2 tablespoons Dijon mustard¼ cup Greek yogurtZest of 2 limesSalt and freshly ground black... Read More
27
May
Friday 5.28.2021
“Midnight Run”12 Minute AMRAP:Buy In – 1 Mile RunMax Clean and Jerks (135/95)-then-8 Minute Clock:Build to A Heavy Clean and Jerk Recipe of the Week:Here is a great side dish for any summer meal. Try out this Light and Tangy Coleslaw!Ingredients:½ head red cabbage, shredded½ head green cabbage, shredded4 carrots, peeled and shredded1 bunch scallions,... Read More
26
May
Thursday 5.27.2021
“Missing In Action”18 Minute AMRAP: teams of 3Partner A – 200 Meter RunPartners B & C – AMRAP:10 Dumbbell Man Makers (50s/35s)20 Dumbbell Deadlifts (50s/35s)30 Sit-ups Tomorrow’s Forecast:Run – Clean & JerksBox Brief:Saturday Night Yoga is back! Save the date for Saturday May 29th, at 7pm. It is free for all members and $10 for... Read More
25
May
Wednesday 5.26.2021
Back Squat8 @ 65% of 1RM6 @ 75%4 @ 85% 4 @ 90% Front Squat 8 @ 65% of 1RM6 @ 75%4 @ 85%4 @ 90% Tomorrow’s Forecast:Run – Man Makers – Deadlifts Recovery of the Week:Here’s a quick reminder that the foods you eat can effect how you recover!