19
Oct
Tuesday 10.20.2020
“Open WOD 20.1”10 Rounds: 15-minute cut-off8 Ground to Overhead (95/65)10 Bar Facing Burpees Tomorrow’s Forecast:Wednesday’s workout calls for row, push-ups, bike and strict pull-ups. Box Brief:This Saturday’s class WOD will be a 5k run at Apollo. We will have a class at 7:30 am and 8:30 am. Bring your running shoes!! Question of the Week:Would... Read More
18
Oct
Monday 10.19.2020
“Dead Leg”20 Minute AMRAP:200 Meter Run14 Double KB Front Rack Lunges (53s/36s)1 Rope Climb Tomorrow’s Forecast:Tuesday’s workout calls for ground to overhead and bar facing burpees. Box Brief:This Saturday’s class WOD will be a 5k run at Apollo. We will have a class at 7:30 am and 8:30 am. Bring your running shoes!! Bring A... Read More
Recipe of the Week:This week’s recipe is all about the sauce! Try out this Apricot Ginger Salmon Nugget Bowl. Ingredients:16oz (1lb) sugar snap peas1 large red bell pepper, dicedSalmon20oz center-cut salmon fillet, skinned and cut into 2-inch chunks1 tablespoon coconut sugarspray olive oil or avocado oilSauce1/4 cup reduced sugar apricot preserves2 teaspoons fresh ginger3 tablespoons... Read More
15
Oct
Friday 10.16.2020
“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2-OR-5 Rounds:2 Minutes – Goat 12 Minutes – Goat 2 Recipe of the Week:This week’s recipe is all about the sauce! Try out this Apricot Ginger Salmon Nugget Bowl.Ingredients:16oz (1lb) sugar snap peas1 large red bell pepper, dicedSalmon20oz center-cut salmon fillet, skinned and cut... Read More
14
Oct
Thursday 10.15.2020
“Sun Burn”5 Rounds:Row 400 MetersRun 400 Meters Tomorrow’s Forecast:Friday’s workout calls for goat day. Box Brief:Apollo Games is on Saturday!!!! The volunteer meeting will be this Friday night at 6 pm. Our last class on Friday night will be at 3:30 pm so we can set up for the Apollo Games. All other classes will... Read More
“Pet Rock”18 Minute AMRAP: teams of 215 Power Snatches (95/65)21 Push Press (95/65)200 Meter Team RunPet Rock (35/25) Tomorrow’s Forecast:Thursday’s workout calls for running and rowing. Recovery of the Week:This week we have a great yoga routine to help with recovery. This routine will only take about 12 minutes. So find some time you can... Read More
12
Oct
Tuesday 10.13.2020
Back Squat5 – 4 – 3 – 2 – 1 Bench Press5 – 4 – 3 – 2 – 1 Tomorrow’s Forecast:Wednesday’s workout calls for snatches, push press and running. Box Brief:Apollo Games is on Saturday!!!! The volunteer meeting will be this Friday night at 6 pm. Our last class on Friday night will be... Read More
11
Oct
Monday 10.12.2020
“Knock on Wood”For Time:800 Meter Run50 Burpee Box Jump Overs (24/20)50 Toes to Bar800 Meter Run Tomorrow’s Forecast:Tuesday’s workout calls for back squat and bench press. Box Brief:Apollo Games is on Saturday!!!! The volunteer meeting will be this Friday night at 6 pm. Our last class on Friday night will be at 3:30 pm so... Read More