WOD

Refer A Friend

Invite A Friend To Check Us Out!
8
Aug

Tuesday 8.9.2022

“Fortitude”
30 Minute EMOM:

Even – 15/12 Calorie Row
Odd – 15 Burpees

Question of the Week:
Why do you want to be/stay healthy?

Noah & Shelby
7
Aug

Monday 8.8.2022

Front Squat
5 x 3
-then-
1 Max Effort Set @ 75% of heaviest 3

“Flash”
12 Minute AMRAP:

30 Double Unders
6 Chest to Bar Pull-ups
9 Wall Balls

Quote of the Week:
“If you set your goals ridiculously high and it’s a failure, you will fail above everyone else’s success.”
James Cameron

Kelci
4
Aug

Friday 8.5.2022

Aaron & Vince

“Bad Cindy”
20 Minute AMRAP:

5 Strict Pull-ups
10 Deficit Push-ups (45’s/25’s)
15 Squats w/ Plate (45/25)

Recipe of the Week:
Here is a different way to meal prep your chicken and rice. Give this Cilantro Lime Chicken with Cauliflower Rice!

Ingredients:
For the Chicken
1 lb. boneless, skinless chicken breast
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup lime juice (1–2 limes depending on how juicy they are)
1/3 cup fresh cilantro, chopped
2 teaspoons minced garlic
1/8 teaspoon sea salt
1/2 teaspoon honey
For the Cauliflower Rice
2 tablespoons olive oil
3 cups cauliflower rice
2 teaspoons garlic powder
1 teaspoon ground cumin
1/8 sea salt
1/2 cup black beans
1/4 cup red onion, raw
For the Bowls
1 cup cherry tomatoes, halved
1 avocado, chopped

Instructions:
For the Chicken
Step 1
First, heat olive oil in large skillet over medium heat.

Step 2
Add chicken to the pan and cook over medium heat for 5-8 minutes on each side.

Step 3
Let cool for 15-20 minutes before slicing. Slice chicken and set aside.

Step 4
Add the rest of the chicken ingredients into a large bowl. Mix well.

Step 5
Place sliced chicken to the bowl and toss with dressing. Refrigerate.

For the Cauliflower Rice
Heat olive oil in a large skillet over medium heat. Add riced cauliflower and spices and cook for 5 minutes. Then, add in black beans and sauté for another 2. Finally, add in red onion and mix.

For the bowls
Place chicken, cauliflower rice, 1/4 cup tomatoes, 1/4 of an avocado in to a bowl. Enjoy.


3
Aug

Thursday 8.4.2022

LeeAnn

“3 Ninjas”
For Time:
Teams of 3
210 Kettlebell Swings (53/36)
210 Sit-ups
150 Lunges (53/36)
150 Burpees
15 Rope Climbs
900 Meter Farmers Carry (53s/36s)

Meme of the Week:

2
Aug

Wednesday 8.3.2022

Tetley, Britney & Topher

10 Minute EMOM:
1 Clean & Jerk

“Bogus Journey”
For Time:

1000 Meter Row
30 Clean & Jerks (155/105)

Recovery of the Week:
Want the secret to recovery? Watch the video below.

1
Aug

Tuesday 8.2.2022

Box Squats
5 x 5

“Clancy”
5 Rounds:

400 Meter Run
15 Back Squats (115/80)

Question of the Week:
Would you rather vacation on a cruise ship or a resort?

Box Brief:
This month we are bringing back the “Suckfest” workout with the infamous “1775”. Once a month we will meet for a brutal workout typically much longer than we’d see in our weekly classes. We are still working out some details and will share as soon as we have a date and time for the August “Suckfest”.

Sherry
31
Jul

Monday 8.1.2022

Strict Press
6 x 2

“Jumper”
18 Minute AMRAP:

15 Box Jumps (24/20)
12 Push Press (115/80)
9 Toes to Bar

Tomorrow’s Forecast:
Run – Squats

Quote of the Week:
“It is never too late to be what you might have been.”
George Eliot

Box Brief:
Bring A Friend Day is on Friday! Bring your buddies and show them what Apollo is all about.

This month we are bringing back the “Suckfest” workout with the infamous “1775”. Once a month we will meet for a brutal workout typically much longer than we’d see in our weekly classes. We are still working out some details and will share as soon as we have a date and time for the August “Suckfest”.

Cassie & Krista
28
Jul

Friday 7.29.2022

Deadlift

5 x 2

“TGIF”
For Time:

400 Meter Run
-then-
3 Rounds:
10 Pull-ups
12 Step-ups (24/20)(50/35)
-then-

800 Meter Run

-then-
3 Rounds:
10 Pull-ups
12 Step-ups
-then-
400 Meter Run

Recipe of the Week:
Here is a great salmon recipe to make in bulk or for the family. Try out this Spicy Salmon Bowl recipe.

Ingredients:
FOR THE SALMON
1/3 c. low-sodium soy sauce
1/3 c. extra-virgin olive oil
1/4 c. chili garlic sauce
Juice of 1 lime
2 tbsp. honey
4 cloves garlic, minced
4 (4-oz.) salmon fillets
FOR THE QUICK PICKLED CUCUMBERS
1/2 c. rice vinegar or rice wine vinegar
1 tbsp. granulated sugar
1 tsp. kosher salt
2 tsp. toasted sesame oil
3 Persian cucumbers, thinly sliced
FOR THE SPICY MAYO
1/2 c. mayonnaise
2 tbsp. Sriracha
2 tsp. toasted sesame oil
FOR THE BOWLS
Cooked brown rice
1 avocado, sliced
1 medium carrot, grated
1/2 red onion, thinly sliced Cilantro leaves, torn Sesame seeds
Cilantro leaves, torn
Sesame seeds

Instructions:
Step 1
Make salmon: Preheat oven to 350° and line a large baking sheet with foil. In a medium bowl, whisk together soy sauce, olive oil, chili garlic sauce, lime juice, honey, and garlic. Add salmon and gently toss to combine. Place on prepared baking sheet and bake until salmon is fork-tender, 20 to 25 minutes.

Step 2
Meanwhile, make pickled cucumbers: In a microwave-safe bowl or jar, add vinegar, sugar, and salt and microwave until sugar and salt are dissolved, about 2 minutes. Stir in sesame oil, then add cucumbers and shake to combine. Cover with a tight-fitting lid or plastic wrap until ready to use.

Step 3
Make spicy mayo: In a small bowl, combine mayonnaise, Sriracha, and sesame oil.

Step 4
Assemble bowls: Divide rice among 4 bowls. Top with salmon, pickled cucumbers, avocado, carrot, red onion, cilantro, and sesame seeds. Drizzle with spicy mayo.

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