WOD

“Dale”
8 Rounds:
250 Meter Row
100 Meter Run
50 Meter Run
25 Meter Run

Meme of the Week:

“New for Two”
21 Minute Clock: teams of 2
Buy In – 120 Double Unders
AMRAP
20 Russian Kettlebell Swings (70/53)
40 Sit-ups
@7:00 – Buy In – 60 Box Jumps (24/20)
AMRAP
20 Calorie Bike
40 Sit-ups
@14:00 – Buy In – 30 Burpees Over the Kettlebell
AMRAP
10 Sandbags Over the Bar
40 Sit-ups

Box Brief:
New Years Schedule:
New Years Eve – Last class is at 3:30pm
New Years Day – Open Gym from 7am-Noon

Join us on January 6th as we kick off our annual macro challenge at Apollo.

Elizabeth is our in house nutrition guru and she will be writing all of our macro prescriptions to ensure a very successful start to 2024.

We wanted this to be as inclusive as possible so the cost to participate is ONLY $40.

No longer a member at Apollo? No worries! Send us an email to participate.

[email protected]

Pause Back Squat + Back Squat
Build to heavy single

“Wacky”
For Time:
1000 Meter Row
50 Front Squats (95/65)
30 Push-ups

Box Brief:
New Years Schedule:
New Years Eve – Last class is at 3:30pm
New Years Day – Open Gym from 7am-Noon

Join us on January 6th as we kick off our annual macro challenge at Apollo.

Elizabeth is our in house nutrition guru and she will be writing all of our macro prescriptions to ensure a very successful start to 2024.

We wanted this to be as inclusive as possible so the cost to participate is ONLY $40.

No longer a member at Apollo? No worries! Send us an email to participate.

[email protected]

“Dreamy”
25 Minute AMRAP:
100 Meter Run
20 Power Cleans (115/85)
20 Toes to Bar
200 Meter Run
15 Power Cleans (135/95)
Pull-ups
300 Meter Run
10 Power Cleans (165/115)
10 Chest to Bar Pull-ups
400 Meter Run
5 Power Cleans (185/125)
5 Bar Muscle-ups

Quote of the Week:
“Doubt kills more dreams than failure ever will.”
Suzy Kassem

Box Brief:
New Years Schedule:
New Years Eve – Last class is at 3:30pm
New Years Day – Open Gym from 7am-Noon

Join us on January 6th as we kick off our annual macro challenge at Apollo.

Elizabeth is our in house nutrition guru and she will be writing all of our macro prescriptions to ensure a very successful start to 2024.

We wanted this to be as inclusive as possible so the cost to participate is ONLY $40.

No longer a member at Apollo? No worries! Send us an email to participate.

[email protected]

“Howdy”
30 Rounds: teams of 2
1 Deadlift
1 Hang Power Clean
1 Power Clean
1 Shoulder to Overhead
30 Minute Time Cap

Recipe of the Week:
Here is a great meal prep recipe to try going into the new year! Give this Coconut Chicken Rice Bowl a try!

Ingredients
1 1/2 lbs diced chicken breast
1 teaspoon kosher salt
1 teaspoon smoked paprika
1 teaspoon dried oregano or dried herbs
Sauce ingredients
1/2 onion, minced
3 cloves of garlic
1 teaspoon fresh grated ginger, or more if you like it extra gingery (I added 1 tablespoon)
1/4 cup chicken broth
1 1/4 cup canned light coconut milk, from 1 can
1 tbsp of tomato paste
1/2 teaspoon kosher salt
For the bowls:
fresh cilantro
3 cups cooked jasmine rice or basmati
more coconut milk, optional for topping

Instructions:
STEP 1
Season the chicken with salt, paprika and dried herbs.

STEP 2
Preheat a large skillet over high and spray with oil then brown the chicken in an even layer, 3-5 minutes.

STEP 3
Once browned, remove the chicken, reduce heat and spray with more oil. Add the onion, garlic, ginger, and cook 1 minute, then add the broth to deglaze the pan.

STEP 4
Simmer about 1 minute then add in the tomato paste, coconut milk, and 1/2 teaspoon salt.
Bring the sauce to a simmer for a few minutes to thicken, add the chicken back along with any juices and cook on medium heat 3 to 4 minutes.

STEP 5
Serve over jasmine rice and garnish with cilantro and drizzle with more coconut milk, if desired.

“Holiday Hangover”
20 Minute AMRAP:
500/400 Meter Row
75 Double Unders
50 Air Squats
2 Rope Climbs
5 Wall Walks

Meme of the Week:

“12 Days of Christmas”
For Time:
200 Meter Run
2 HSPU
3 Deadlifts (275/185)
4 Thrusters (95/65)
5 Ring Dips
6 Pull-ups
7 Box Jumps (24/20)
8 Wall Balls (20/14)
9 Knees to Elbows
10 KBS (53/36)
11 Burpees
12 Man Makers

Christmas Schedule:
Christmas Eve – Only 8:30 and 9:30am classes
Christmas Day – Closed

Box Brief:
We want to take a moment to thank each and every one of you for being part of our incredible community this year.

As we celebrate this festive season, we wish you and your loved ones joy, peace, and good health. May you find time to relax, recharge, and enjoy the holiday season to the fullest!

We look forward to crushing new goals together in the coming year. Stay strong, stay motivated, and see you in the gym soon!

Merry Christmas and Happy New Year!

“Montoya”
5, 2 Minute Clocks:
30 Meter Farmers Carry (50s/35s)
30 Anchored Sit-ups
Max Dumbbell Squat Cleans (50s/35s)
Rest 2 Minutes

Quote of the Week:
“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.”
Carl Bard

Christmas Schedule:
Christmas Eve – Only 8:30 and 9:30am classes
Christmas Day – Closed

Box Brief:
Bring A Friend Day is on Thursday!

Join us on January 6th as we kick off our annual macro challenge at Apollo.

Elizabeth is our in house nutrition guru and she will be writing all of our macro prescriptions to ensure a very successful start to 2024.

We wanted this to be as inclusive as possible so the cost to participate is ONLY $40.

No longer a member at Apollo? No worries! Send us an email to participate.[email protected]