“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
“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!
Ingredients:
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
Garnish
Choice of fruit
Optional sourdough toast
Instructions:
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!
“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:
“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!!
Push Jerk
Build to a heavy set of 2
“Two to Tango”
20 Minute EMOM: teams of 2
Partner A – 1 Minute Row for Calories
Partner B – 6 Heavy Jerks
Tomorrow’s Forecast:
Run – Rope Climbs
Box Brief:
Bring A Friend Day is on Thursday!
Question of the Week:
What would be your perfect pet?
“Golden Girls”
For Time:
150 Double Unders
150 Sit-ups
100 Wall Balls (20/14)
50 Burpee Pull-ups
Tomorrow’s Forecast:
Push Jerk – Row
Box Brief:
Bring A Friend Day is on Thursday!
Quote of the Week:
“Life is about making an impact, not making an income.”
Kevin Kruse
Clean
Build to a heavy single
“Clorox”
20 Minute AMRAP:
200 Meter Run
3 Cleans
Recipe of the Week:
One of our favorite snack recipes on the internet is right below! Check out these Bacon-Wrapped Jalapeño Poppers with a twist!
“Shiplap”
20 Minute EMOM:
Even – Row for Calories
Odd – Sit-ups
Tomorrow’s Forecast:
Clean – Run
Meme of the Week:
After Monday’s workout.
