“Be Back Soon”
5 Rounds:
20 Seated Dumbbell Strict Press (35s/25s)
30 Sit-ups
40 Meter Bear Crawl
Tomorrow’s Forecast:
Run – Box Jumps – Push-ups – Team Workout
Recovery of the Week:
Dealing with joint pain? Well what you eat can greatly affect how much inflammation and discomfort you experience. Take a look at today’s video for some foods that can help you manage this joint pain.
Snatch
Heavy Single
“Center for Ants”
7 Minute Ladder:
3/3, 6/6, 9/9, etc.
Snatch (135/95)
Toes to Bar
Tomorrow’s Forecast:
Strict Press – Sit-ups – Bear Crawl
Box Brief:
Apollo family! Every year, we find a couple of families that are having a tough time and do what we can to raise their spirits over Christmas. This year, we have 3.
Single Mother with 2 boys ages 4 & 5
Single mother with 2 boys ages 10 & 11
Mom & Dad with 2 girls ages 5 & 9
We’re trying to get 1 present for each parent and 3 for each child. The tags on the tree each represent 1 of those gifts.
What to do: Please take a tag and buy a gift (kids under $50 value. Parents your choice), wrap the presents individually and tape tag to gift so we know who it’s for.
Please return wrapped presents to Apollo by Dec. 14.
Thank you everyone for helping some struggling parents give their littles a fun Christmas. ❤❤
Question of the Week:
What is your favorite holiday tradition?
“Double Check”
5 Rounds:
20/15 Calorie Row
50 Double Unders
10 Front Squats (155/105)
Tomorrow’s Forecast:
Snatch – Toes to Bar
Box Brief:
Apollo Stocking Exchange Party.
Saturday, Dec. 18, 7:00 p.m. at Apollo.
Take a stocking, fill it and bring with you to the party for exchange. There’s only 1 rule: Fill it with something you would like to receive yourself. You can just come and not do the stockings thing if you like. We’ll have hot chocolate. If everyone could bring a treat to share, that would be great. See you there.
Quote of the Week:
“It always seems impossible until it’s done.”
Nelson Mandela
“Kelly”
5 Rounds:
400 Meter Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)
Recipe of the Week:
We are all looking for creative new ways to cook chicken. Here is another EASY chicken recipe to try. Give this Garlic-Ginger Chicken Thighs recipe a try!
Ingredients:
2 pounds skin-on, boneless chicken thighs
1 cup thinly sliced red onion
2 tablespoons minced garlic
2 tablespoons minced peeled ginger
1/4 cup soy sauce
1/4 cup fresh tangerine or orange juice
Freshly ground pepper
Vegetable oil, for the grill
Instructions:
1) Combine the chicken, onion, garlic, ginger, soy sauce, juice and 1 teaspoon pepper in a large resealable plastic bag. Seal and shake to coat the chicken with the marinade. Refrigerate 1 hour or overnight.
2) Preheat a grill to medium high and oil the grate. Grill the chicken skin-side down until marked, 5 to 6 minutes. Flip and continue to grill until cooked through, about 5 more minutes. Let rest 5 minutes before serving.
“Hey Batter, Batter”
Tabata – 8 Rounds (Each)
20 Seconds Work, 10 Seconds Rest
Kettlebell Swings (53/36)
Weighted Sit-ups (20/14)
Push-ups
Ring Rows
Tomorrow’s Forecast:
Run – Wall Ball – Box Jumps
Meme of the Week:
High Hang Clean and Jerk + Hang Clean and Jerk
Build to A Heavy Complex
“Death Eater”
Death By Muscle-ups
Tomorrow’s Forecast:
Kettlebell Swings – Sit-ups – Push-ups – Ring Rows
Recovery of the Week:
Ever wonder if you should be taking a deload week? What is a deload week? This is a week where we train with less intensity or none at all. The benefits to our recovery and progress are huge. Take a look at the video below for all the details.
“CrossFit Total”
Back Squat
Build to a heavy single
Strict Press
Build to a heavy single
Dead Lift
Build to a heavy single
Tomorrow’s Forecast:
Clean & Jerk – Muscle-ups
Question of the Week:
What type of dessert is better, chocolatey or fruity?
“Acid Trip”
10 Minute Clock:
1 Mile Run
Max Burpees
8 Minute Clock:
1200 Meter Run
Max Row for Calories
6 Minute Clock:
800 Meter Run
Max Bike for Calories
Tomorrow’s Forecast:
CrossFit Total
Quote of the Week:
“When we strive to become better than we are, everything around us becomes better too.”
Paulo Coelho
