WOD

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!

Snatch High Pull
5 x 2

Muscle Snatch
5 x 2

Power Snatch
Find a heavy single.

Box Brief:
Starting Monday, April 22nd, our evening class schedule will be changing to 3:30, 4:30, 5:30, and 6:30pm.

“Cindy Lou Who”
22 Minute AMRAP:
200 Meter Run
5 Chest to Bar Pull-ups
10 Dips
15 Weighted Squats (53/36)

Box Brief:
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!

“Ingrid”
10 Rounds:
3 Snatches (135/95)
3 Burpees Over the Bar

Recipe of the Week:
We’re always looking for new ways to spice up our chicken. This Air-Fried Chicken Thigh Curry did the trick!

Ingredients:
3lb chicken thigh, fat trimmed
Spices
spray avocado oil
2 teaspoons spicy curry
1 tablespoon chili powder
2 teaspoons cumin
1 teaspoon smoked paprika *
sea salt & pepper to taste

Instructions:
Step 1
Set the air-fryer to 410F/210C or an oven to 420F/216C.

Step 2
Season the chicken with the spices using spray oil as a binder. Massage the spices all over the chicken and then set aside to marinate at room temp for 20 – 3o minutes.

Step 3
Air-fryer instructions:

Place chicken in the air-fryer basket and cook for 15 – 22 minutes, depending on how much chicken can fit in the air-fryer. Flip the chicken halfway through and remove when cooked through.

Oven instructions:

Place chicken on a baking tray lined with parchment or on a rack placed inside the baking tray. Roast for about 20 – 25 minutes. Continue checking for doneness, then broil for the final 3 minutes of cooking to brown the top.

Step 4
Enjoy immediately while hot!

Air-Fried Spicy Chicken Curry Thighs
For meal prep, remove the chicken and place it on a cutting board or plate that is lightly/loosely covered. This allows the chicken to cool down before adding it to a closed a container which can create steam and make the food soggy.

Pair with some sides like rice, salad, roasted veggies, soups, etc – just do you!

Food will last for 5 – 7 days in the fridge in an airtight container, but for best practices, you should freeze anything you will not be eating within 2 days in order to help preserve freshness.

“Bread and Butter”
Every 4:00 for 20:00
500/400 Meter Row
30 Partner Sit-ups (20/14)
Max Push-ups

Meme of the Week:

“Bobsled Time”
20 – 15 – 10 – 5
Front Rack Lunges (135/95)
Knee to Elbows
400 Meter Run After Each Set

Box Brief:
Bring A Friend Day is on Thursday!

Alright, the Competition Class is happening! We hope all of you join us as we work towards better. Whatever that is. Whether it’s competing at your first local competition or to qualify for The CrossFit Games. We are here to help! The schedule will be fluid each month as we work around Chad’s rotating schedule and find a day and time that works best for everyone. Our first meeting will be Saturday April 13th at 10:30am. See you there!