WOD

WORKOUT 21.1
For Time:
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders
Time cap: 15 min.

Recipe of the Week:
Let’s get fueled for the Open! Try out this Garlic Butter Steak Bites With Lemon Zucchini Noodles.

Ingredients:
1 1/4 lbs (450g) sirloin steak cut into small cubes
4 medium zucchini, spiralized (or a pack of store-bought Zucchini Noodles)
1 tablespoon olive oil
3 tablespoons butter, divided
2 teaspoons minced garlic
1/4 cup (60ml) beef or vegetable broth
1 tablespoon minced parsley
1 teaspoon fresh thyme leaves
1/2 teaspoon red chili pepper flakes, optional
Juice of 1/2 lemon

Marinade:
1/4 cup low-sodium soy sauce (or coconut amino for paleo and gluten-free)
1 tablespoon olive oil
1 tablespoon hot sauce (we used Sriracha)
Fresh cracked black pepper, to taste
Juice of 1/2 lemon

Instructions:
1) To prepare the garlic butter steak bites recipe: In a mixing bowl, combine the ingredients for the steak marinade (soy sauce, olive oil, hot sauce, pepper, and lemon juice) and add the steak bites. Mix well and marinate for 15 to 20 minutes minimum, while preparing the other ingredients.
2) Heat the olive oil in a large skillet over high heat. Drain steak bites from the marinade. Keep the remaining marinade for later.
3) Place the steak bites in the skillet in a single layer. Do not overcrowd the skillet or meat will steam, so you may have to work in batches depending on the size of your skillet. Cook steak bites for 3-4 minutes, stirring occasionally until steak bites are golden brown. Repeat with remaining steak bites if needed.
4) Once all the steak bites are golden brown, add 2 tablespoons butter and garlic to the skillet; cook for 1-2 minutes, stirring to coat the meat in the sauce. Remove the steak bites to a shallow plate and set aside.
5) In the same skillet, add butter, lemon juice, red pepper flakes, beef broth, and remaining marinade juices. Bring to a simmer and allow to reduce for 2-3 minutes, stirring regularly.
6) Add the spiralized zucchini noodles and toss for two to three minutes to cook it up. Stir in the fresh parsley and thyme, then allow the cooking juices to reduce for one minute if the zucchini noodles render too much water. Push the zucchini noodles on the side, add the steak bites back to the pan and reheat for another minute. Serve immediately your garlic butter steak bites and zucchini noodles. Enjoy!

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
5 Rounds:
2 Minutes – Goat 1
2 Minutes – Goat 2

Tomorrow’s Forecast:
The CrossFit Open WOD!

Box Brief:
The Open is upon us! Starting next Thursday, CrossFit will release the first of 3 workouts for us to compete online with the worldwide CrossFit community. No matter what country, state, or the gym you belong to, we will all throw down to show off our hard work.

Click here to sign up.

Our Schedule:
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. The 5 pm heat will consist of only two athletes for our weekly throw down. This is very similar to last year where we will build up this match up throughout the week and invite everyone out to watch.
Saturday – Normal classes at 8:30 and 9:30 am. There will be NO Open workouts done at this time.
Sunday – Closed
Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

“Open House”
20 Minute AMRAP:
400 Meter Run
30 Sit-ups
20 Push-ups
30 Air Squats

Tomorrow’s Forecast:
Goat Day

Box Brief:
We are SUPER excited to announce our 1st Annual Sowing Fields Camp for Teens. It is our goal to help the youth of our community to grow a strong foundation of health and wellness during our week-long Spring Break camp.
We invite teens from all of the valley to workout, learn about and experience healthy foods, as well as meet leaders in our community to help them grow into healthy, capable adults.
Click the link below to register. Please share with anyone who may be interested. You do NOT need to be a member to participate.
The Sowing Fields at Apollo

“Players Choice”
1RM Squat
Back Squat
Front Squat
Overhead Squat

Gymnastic Test
Max Muscle-ups
Max Pull-ups
Max Strict HSPU

Conditioning Test
500 Meter Row
50 Calorie Bike
400 Meter Run

Tomorrow’s Forecast:
Run – Sit-ups – Push-ups – Pull-ups

Box Brief:
Congrats to Shelby for being the March Member of the Month at Apollo! Scroll down to learn more about Shelby.

Congratulations on becoming March’s Member of the Month! You’ve been at the gym for years, and we’re so excited to highlight your awesomeness. Is there anything you would like to say to the Apollo community?
Thanks so much! I was definitely shocked when you asked, but it feels pretty cool haha! I’ve been at Apollo almost 4 years now and it never ceases to amaze me how great the community is at banding together and supporting each other. You know so many people will just have your back no matter what and that is rare and so awesome. 

As one of our wonderful teachers at the gym, we just wanted to thank you for helping our youth during a very challenging year. Did anything surprise you about working/teaching from home?
It has 100% been the most unique school year I’ve experienced. It’s hard not seeing the kids and getting to know them better (I still don’t know what some of them really look like!) and so many of them struggled at first. But I am so proud of them for persevering and learning so many new skills that they will continue to use in their lives. Plus, teaching online is something I’ve been wanting to try for the last few years, so it was really nice to get a test that out this year. There have also been other perks like unlimited food and supplies, no line for the bathroom, and no commute!  

A little bird told us you tried a lot of different sports growing up. What were some of your more interesting athletic endeavors? 
I tried sooo many sports growing up! Some lasted longer than others haha! My sisters and I always did gymnastics and dance, but I ventured out with a few other things, too like volleyball, softball, pole vaulting, cheerleading, and fencing! 

Congratulations on getting married last year! What folks may not know, is that camels were involved. What can you tell us about this very unique ceremony?
Thank you! So we got engaged December 2019 and, originally, my husband and I wanted to do a small, destination wedding.  When we really started planning, we quickly realized that we would not be able to do that due to Covid. We began looking for venues closer to home instead that felt more “us” and unique. One day I stumbled across the Camel Safari near Mesquite so I reached out and asked if they did events like weddings and they said yes. So our wedding basically took place in the middle of the desert where we got to take pictures with camels, get married in front of a Mongolian ger (yurt), and have lots of other wildlife around while we celebrated. It was a really cool experience! I did ask if I could ride a camel down the aisle, but they told me there were too many people and it might get scared haha! 

We’re not sure how many people at Apollo know you’re Courtney and Whitney’s sister. What was it like growing up with twins? Any funny stories?
Yes, my whole life it’s always been, “Oh you’re the twins’ sister” haha! Growing up as the only other sibling of a twin is not as cool as it sounds, because they basically just gang up on you all the time. They were always trying to trick me and tell me things like they found a cave in the backyard or they’d blame stuff on me so they wouldn’t get in trouble. But to this day, people still consult me when they need to discreetly try to tell them apart. 

We never get tired of asking this question. If you got to program your perfect workout, what would it be?
This is such a fun, yet difficult question! I wouldn’t say I’m the best at any one movement, so I’d have to just include ones I like most! It’d be something along the lines of:
1 rep max deadlift and 1 rep max bench 
Then some combination of deadlift, bench press, slam balls, and sit-ups. Maybe a 21-15-9 style of all those movements. 

What is a little known fact most people at the gym wouldn’t know about you?
I don’t feel like I have any crazy cool facts, but I did go to 23 countries (if I counted correctly) in the span of about five years. And because it always comes up, I don’t have one favorite, but some of my top ones were Morocco and Belize. 

If you could be in any movie, what would it be?
Easy. I’d have to go with my favorite movie, The Princess Bride. It’s the perfect combination of humor and action. 

“Open WOD 18.1”
20 Minute AMRAP:
8 T2B
10 Dumbbell Clean & Jerks (50/35)
14/12 Calorie Row

Tomorrow’s Forecast:
Squat – Gymnastics – Cardio

Quote of the Week:
“If opportunity doesn’t knock, build a door.”
Milton Berle

Box Brief:
The Open is upon us! Starting next Thursday, CrossFit will release the first of 3 workouts for us to compete online with the worldwide CrossFit community. No matter what country, state, or the gym you belong to, we will all throw down to show off our hard work.

Click here to sign up.

Our Schedule:
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. The 5 pm heat will consist of only two athletes for our weekly throw down. This is very similar to last year where we will build up this match up throughout the week and invite everyone out to watch.
Saturday – Normal classes at 8:30 and 9:30 am. There will be NO Open workouts done at this time.
Sunday – Closed
Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

Snatch Technique
10 Minute EMOM:
1 Snatch Deadlift
1 Hang High Pull
1 Hang Power Snatch
1 Overhead Squat
1 Squat Snatch

“Open WOD 16.3”
7 Minute AMRAP:
10 Power Snatches (75/55)
3 Bar Muscle-ups

Box Brief:
Here is a great way to mix up your dinner AND meal prep. Try this Cowboys Pie Recipe.

Ingredients:
Chili
1 tablespoon avocado oil
1 tablespoon fresh garlic, minced
1 cup diced onion
1/2 green bell pepper, diced
1 1/2 lb 95% lean ground bison (or beef, veggies, turkey, chicken)
6oz tomato paste
1 tablespoon chili powder
1 tablespoon cumin
2 teaspoons smoked paprika
1 tablespoon oregano
1/2 teaspoon cinnamon (OPTIONAL)
pinch of sea salt & pepper
2 cups no salt added chicken broth

Cornbread
Dry
1 cup almond flour
1 cup corn meal
1 teaspoon baking powder
1 teaspoon cinnamon
1 teaspoon smoked paprika, OPTIONAL
pinch of sea salt
Wet
1/2 cup unsweetened applesauce
3 eggs, lightly beaten
2/3 cup almond milk (or choice of milk)
2/3 cup frozen corn, thawed
1 jalapeño, seeded and diced (OR green bell pepper diced)
1 cup reduced fat shredded cheddar

Instructions:
1) Set oven to 350F.
2) Set a 10-inch deep skillet on medium high heat. Once hot, add oil, onion, garlic and bell peppers. Cook for 2 – 4 minutes or until onions turn brown and translucent.
3) Add the ground meat and chop it up in the skillet as it cooks. Cook for 5 to 7 minutes, the meat may not completely cook but that’s ok.
4) Increase the heat to HIGH, then add tomato paste and the seasonings. Cook for 1 – 2 minutes to “bloom” the spices – it should be like a thick meaty paste and very fragrant.
5) Reduce the heat to low-medium and pour in the broth – if needed, use it to deglaze the bottom of the skillet and scrap it with a wooden spatula. Reduce the heat to a simmer, then cover and cook for 15 minutes while you prepare the cornbread batter.
6) In a large bowl, mix together all the dry ingredients. In a separate bowl, mix together the wet ingredients. Add the wet ingredients to the dry ingredients and fold everything together. Then fold in the corn, jalapeño and cheddar.
7) Take the chili off the heat and let it rest for a minute so it is settled. NOTE: make sure the chili is not “watery” or too thin. Then gently add the cornbread batter on top of the chili.
8) Bake uncovered for about 30 minutes, or until you can pierce the cornbread with a toothpick and it come out clean.
9) Let it cool down for 10 – 15 minutes before slicing open and enjoying!

“Len Barry”
1 Round:
800 Meter Run
55 Push-ups
70 Sit-ups
2 Rounds:
600 Meter Run
25 Push-ups
35 Sit-ups
3 Rounds:
400 Meter Run
15 Push-ups
20 Sit-ups

Tomorrow’s Forecast:
Snatches – Bar 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).

Throwback of the Week:
Throwback to the send off event prior to Chad going to the CrossFit Games in 2016.

Front Squat
Build to A Heavy Set of 7

“I’ll Never Let Go”
7 Minute Ladder:
3/3, 6/6, 9/9, etc…
Kettlebell Swings (53/36)
Goblet Squats (53/36)
3-minute rest
For Time:
400 Meter Farmer’s Carry (53s/36s)
400 Meter Run Every Time You Break

Tomorrow’s Forecast:
Running – Push-ups – Sit-ups

Box Brief:
Each year we partner up with our local first responders in the Annual Maltz Challenge, to support the families of those who lost their lives protecting us.

Unfortunately, due to COVID 19 restrictions, we are not able to host the entire Vegas valley. Instead, we will be doing the Maltz Challenge on Saturday, March 20th during our regularly scheduled classes (8:30 & 9:30am).

We are very happy to announce that Pat and Andria with LaBella’s Pizzeria will be catering the event with some delicious breakfast. Please bring some cash to donate for the food. All proceeds will go to the Maltz Challenge.

You can purchase a shirt by clicking the link below. All proceeds of t-shirt sales will also be given directly to families in need.
https://heroic.supply/collections/maltz-challenge-2021