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Friday 1.21.2022


“Black Tar”
20 Minute AMRAP:

10 Snatches (95/65) (115/75) (135/85)
10 Knee to Elbow
10 Lateral Burpees

Recipe of the Week:
Looking for easy ways to prep you veggies during the challenge? Give this air fried brussels sprouts recipe a shot!

1lb Brussels sprouts, sliced in half
1 tablespoon avocado oil (or coconut oil or another high smoke point oil, but olive oil is also fine)
2 teaspoons apple cider vinegar (or white vinegar, balsamic vinegar)
2 strips raw center-cut bacon, cut into small pieces
2 teaspoons sea salt (or to taste)
1 teaspoon pepper (or to taste)
1/3 cup shredded parmesan (optional)

1) Set air fryer to 400F (or your oven to 420F).

2) Add all the ingredients to a bowl and toss together, making sure the bacon is not clumping.

3) Add the ingredients to your air-fryer tray (or a baking sheet lined with parchment paper).

4) Air fry for 10 to 12 minutes, or bake for 12 to 15 minutes, or until the edges are nicely seared and crispy.

5) Season to taste with sea salt & pepper, and sprinkle on parmesan if desired. Enjoy while hot!


Thursday 1.20.2022


“Station Wagon”
30 Minute EMOM:

Minute 1 – Bike / Ski for Calories
Minute 2 – Russian Kettlebell Swings (72/53)
Minute 3 – 10 Meter Shuttle Runs
Minute 4 – Sit-ups
Minute 5 – Row for Calories
Minute 6 – Rest

Tomorrow’s Forecast:

Snatches – Knee to Elbows – Lateral Burpees

Meme of the Week:
The drama…


Wednesday 1.19.2022


Back Squat – Week 1
Track A
4 @ 50% of 1RM
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
Max Reps (6-10) @ 80%


Track B
10 Reps Moderate
10 Reps Heavy
10 Reps Heavier

Pull-up + Push-up – Week 1
Complete Either of the Following Tracks for Both Strict Pull-ups & Push-ups
Track A
4 Sets
20-30 Unbroken Band Assisted

Track B
3 Sets
5-10 Reps @ Hardest Progression

Tomorrow’s Forecast:
Bike – Kettlebell Swings – Run – Sit-ups – Row

Recovery of the Week:
The Wellness Challenge is in full swing! As part of the challenge we need to complete 10 minutes of stretching, foam rolling or yoga. Here is a great 15 minutes yoga routine to get you through the day.


Tuesday 1.18.2022

For Time:

100 Double Unders
1000 Meter Run
100 Meter KB Goblet Lunge (53/36)
1000 Meter Run
100 Double Unders

Tomorrow’s Forecast:
Back Squat – Push-ups – Pull-ups

Question of the Week:
If you could live anywhere else in the world, where would you go?


Monday 1.17.2022


“Boom Boom Pow”
@ 0:00
For Time:
21 Hang Power Cleans (185/125)
18 Wall Walks
15 Hang Power Cleans
12 Wall Walks
9 Hang Power Cleans
6 Wall Walks

@ 10:00
5 Rounds:
15 Hand Release Push-ups
15 Box Jump Overs (30/24)

@ 20:00
Not for Time:
75 Meter Handstand Walk

Tomorrow’s Forecast:
Double Unders – Run – Lunges

Quote of the Week:
“You must expect great things of yourself before you can do them.”
Michael Jordan


Friday 1.14.2022


“Mars Landing”
10 Rounds:

1 Deadlift (???)
10 Toes to Bar
15 Hand Release Push-ups

Recipe of the Week:
This week’s recipe will make for a great breakfast you can prep to last a few days. Enjoy!

Spray avocado oil (or olive oil)
85g lean chicken (or turkey) sausage, cut into ½-inch pieces
1/2 medium white onion, chopped
3 cups spinach (or chopped chard or 1 1/2 cups shredded kale)

Egg mix
4 whole eggs
4 egg whites
1/4 cup part skim ricotta (or you can swap in Greek yogurt or just omit)
Pinch of sea salt & pepper
1/2 red bell pepper, diced

Choice of fruit
Optional sourdough toast

1) Set oven to 350F/177C.

2) Set a 10-inch carbon steel skillet on medium-high heat. Once hot, spray with a little oil and add the sausage and onion. Cook for about 3 minutes until the edges of the sausage and onion begin to brown. Then add the spinach and cook until the spinach has nearly wilted, about 1 -2 minutes.

3) In a bowl, whisk together the egg mix. Pour it in the skillet and lightly pull the eggs from side to side using a spatula as if you are going to scramble them but DO NOT scramble the eggs. Just make sure they have covered the entire skillet. Sprinkle the diced bell pepper on top. Remove from the heat.

4) Bake in the oven for 12 – 15 minutes, or until the egg has completely cooked through.

5) Slice and enjoy!! Need more calories? Enjoy the frittata with sourdough toast or even a bowl of oatmeal!


Thursday 1.13.2022


“DB Anthem”
18 Minute AMRAP:

11 Dumbbell Snatches (50/35)
10 Meter Single Arm Dumbbell Lunge (50/35)
11 Dumbbell Snatches
10 Meter Single Arm Dumbbell Lunge
21 Box Jumps (24/20)
7 Muscle-ups

Tomorrow’s Forecast:
Deadlifts – Toes to Bar – Hand Release Push-ups

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Meme of the Week:


Wednesday 1.12.2022


“Tight Rope”
Every 7 Minutes for 4 Rounds:

800 Meter Run
4 Rope Climbs

Tomorrow’s Forecast:
Snatches – Lunges – Box Jumps – Muscle-ups

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Congrats to Emily for being the January Member of the Month at Apollo! Scroll down to learn more about Emily.

You’ve been a member of Apollo for a while, and it’s time the community learns more about such an awesome person. So here we go!

We know you’re from a small town. Just how small was it? What was it like growing up there?

Yes, yes I am! Its actually two little towns that are connected and together the population is a little over 8,000! It was amazing growing up there, pretty dang close to all the ‘small town movies’. The town revolves around sports, is super tight knit and everyone knows your business!!

I’ve heard you we’re pretty big into sports growing up. Which sports did you play? What was your favorite?
Again, small town, not much else to do! I pretty much played them all. I did Volleyball, Softball, Basketball and ran track through high school! I loved whatever was in season the most!

Most of your time as a mom has been with boys. But a little over a year ago your daughter Posey was born. How has life with a daughter been different?
Um, she’s the best! I love my boys but I LOVE Posey! She’s the sweetest and cutest little thing ever!!

You have a lot of CrossFit experience. If you had to give someone new one piece of advice, what would it be?
Oh man, just have fun with it and don’t compare to those that have been coming for years!! Oh, and get a big bag of epsom salt, you’re going to be sore!

Here is the question that reveals everything about you. What is your perfect workout?
All the heavy barbells and no cardio! Haha! I love a good sprint style workout where you don’t have time to think, then when it’s over you spend 5 min on the ground debating your life choices!

Now for a silly question. If you could be famous for any skill in the world, what would you pick?
I feel like the obvious choice would be something athletic/sport related but I think I’d go with cooking!!! My meals now consists of some type of meat, a veggie and fruit, so pretty basic. I’d love to be able whip up some fancy, yummy food for all my friends and family!!

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