WOD

The gym is closed today because we are installing flooring.

We will be meeting at Viper Park at 5:15am, 6:30am and 7:30pm to do the workout below.

We understand that not everyone can make it to those times, so we provided a warm-up and workout details below for you to do at home.

Lastly, we understand it is SUPER hot today. That’s why you have an outdoor and indoor option for today’s workout.

Please let us know if you have any questions.

Thanks for your understanding. We promise the floors will be worth it

Warm-up
400 Meter run

Dynamics
Samsons
Inch worms
Knee hugs
Tebows

“Floor Day” (outside version)
Complete 400 Meters for Time:
2 Lunges + 1 Broad Jump
Every 100 meters perform 20 Burpees
Finish the workout with Burpees

“Floor Day” (inside version)
4 Rounds:
50 Lunges
50 Double Unders / Lateral Hops Over Object (Book/Cup/Child)
20 Burpees

Recipe of the Week:
Here is a great way to keep your chicken a little more interesting! Try out this Chicken with a Lemon Herb Sauce recipe.
Ingredients:
Chicken:
2 tablespoons extra-virgin olive oil
4 boneless skinless chicken breast halves
Kosher salt and freshly ground black pepper
Lemon Herb Sauce:
1 clove garlic, peeled
1/4 teaspoon salt
1/2 cup chopped fresh parsley leaves
1/3 cup chopped fresh mint leaves
1 1/2 teaspoons freshly ground black pepper
1 lemon, zested and juiced
1/3 cup extra-virgin olive oil

Instructions:
1) For the Chicken: Preheat an oven to 450 degrees F.

2) Heat a large ovenproof skillet over medium-high heat. Add the olive oil and swirl to coat the skillet. Season the chicken breast with salt and pepper on the smooth side of each breast. Place in the skillet seasoned side down and cook without disturbing until brown and crisp, about 3 to 4 minutes. Season the top side of the chicken and flip. Cook 1 minute over the burner; then transfer the skillet to the oven until chicken registers 165 degrees F on an instant-read thermometer, about 6 to 8 minutes more. Place on a cutting board and let rest for 5 minutes before slicing.

3) For the sauce: smash the garlic clove, sprinkle with the salt, and with the side of a large knife, mash and smear the mixture to a coarse paste. Transfer to a blender with the parsley, mint, pepper, lemon zest, and juice. Pulse until coarsely chopped and then slowly drizzle in the olive oil. Pour into a small bowl and adjust seasoning. Deglaze pan with the sauce, if desired, and serve with the chicken.

“Thirteen Degrees”
For Time:
Buy In – 400 Meter Team Run
Complete A Deck of Cards
Red = Kettlebell Swings (53/36)
Black = Sit-ups
Cash Out – 400 Meter Team Run

Tomorrow’s Forecast:
Lunges – Burpees

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday May 29th, at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

We are installing flooring this weekend! Say goodbye to dust bunnies in the floor and scraped knees from lunges. We can’t wait! Unfortunately, we need to close down the gym on Friday and Saturday to complete the install. BUT… We will be meeting at Viper Park on Friday at 5:15am, 6:30am and 7:30pm to do the class workout. We will provide an at home version for those of you who can’t make those times. We will also meet at Viper Park on Saturday to workout at 8:30 and 9:30am. See you there!

Meme of the Week:
No better feeling during the Summer.

Back Squat
10 @ 60% of 1RM
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%
Front Squat
10 @ 60% of 1RM
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%

Tomorrow’s Forecast:
Run – Kettlebell Swings – Sit-ups

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday May 29th, at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

We are installing flooring this weekend! Say goodbye to dust bunnies in the floor and scraped knees from lunges. We can’t wait! Unfortunately, we need to close down the gym on Friday and Saturday to complete the install. BUT… We will be meeting at Viper Park on Friday at 5:15am, 6:30am and 7:30pm to do the class workout. We will provide an at home version for those of you who can’t make those times. We will also meet at Viper Park on Saturday to workout at 8:30 and 9:30am. See you there!

Recovery of the Week:
“Finely tuned, a good diet will increase energy, sense of well being and acumen,
while simultaneously flensing fat and packing on muscle. When properly composed
the right diet can nudge every important quantifiable marker for health in the right
direction.“
-Greg Glassman

Nutrition is at the foundation of recovery, performance and most importantly health. However, we can all be guilty of becoming complacent with poor eating habits that have crept back into our lives. We challenge you to a fresh start next Monday the 17th. We are partnering with Habitap to begin a 10-week nutrition and lifestyle challenge. Registration is now live and only costs $50! Click here to learn more and sign-up. 

“Power Rowpe”
30 Minute AMRAP:
50 Double Unders
500 Meter Row
50 Double Unders
5 Rounds of “Chief”

1 Round of “Chief”
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

Tomorrow’s Forecast:
Back Squat – Front Squat

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

Congrats on being the May Member of the Month! Do you feel any different? Like you’re walking on clouds or nervous about all the paparazzi you’re about to deal with?
I’ve always known I was meant for greatness, I just didn’t realize it would be this soon. This must be how Beyonce felt winning her first grammy or how the squirrel from Ice Age would feel if he finally caught the last acorn! In all seriousness, I feel very honored and grateful to have been chosen! Devon and I genuinely love the Apollo community, and we are thankful to be a part of it.

How did you get started in CrossFit and what keeps you coming back to Apollo?
The main thing that 1st attracted me to CrossFit was how strong the women looked! I was sick of constantly feeling like I needed to be one size in order to be “healthy” and I really missed the competition of sports. So, I watched the CrossFit games in 2016 and then that fall I joined my first CrossFit gym. I loved how after a while I felt capable of doing cool things like clean & jerks. I was hooked!

When we found out we would be moving to Las Vegas we looked for different gyms and came across Apollo. I remember walking in for the first time and seeing some of the ladies back and arm muscles and I was like omg I want to go here! We stay at Apollo because the coaching is amazing and you can’t beat the community. We move around a lot because of the military so finding a place that feels like home is very special and Apollo feels that way for us!

What is the most embarrassing thing that’s ever happened to you? Don’t hold back!
I was still a baby CrossFitter when I was pushed into my first competition. The lady approached me because her partner broke her wrist and I had done a few partner WODs with her before. I agreed to do it but I was terrified, I had only been doing CrossFit for 3 months! The day came and the first event had jumping pull-ups and on my first pull-up instead of moving my head around the bar I smashed my face directly into the bar… smh. The worst part was hearing an audible ooof from the crowd when I did it. My judge told me to move my head out of the way next time. I was like thaaaanks, I’ll do that for sure! Thankfully I didn’t smash my face again.

Your photos for our blog have been AMAZING!! When did you first become interested in photography and who would you LOVE to do a photoshoot with? Also, can you share one of your favorite photos you’ve taken? It doesn’t have to be CrossFit related.
Thank you!! My dad is extremely creative and my oldest sister is an incredible artist so I kind of tried to follow their lead. I wanted to be a photojournalist for quite a long time. I wanted to tell a story through the lens of my camera. My childhood hero was Steve Irwin, so I would love to have been able to photograph him with like a giant crocodile or just run around Australia with him!

Okay I have two favorite photos. One is my dog, Hazel, in my car at Zion. I think the contrast from light to dark in the photo is just really special and she is my little bestie. The other would be Deanna hitting her 21.4 complex. She had me crying behind the camera. Those moments are so real and its like catching magic! I LOVE seeing people conquer something they previously couldn’t do!

Describe your absolute perfect day.
My perfect day would be a rainy day, because I miss rain. I get so excited when I see a rain cloud. Whenever we go back home to Alabama I pray for at least one rainy day.

Would you rather have, more 7me or more money? Why?
Can I pick both? If I have to choose one it would be more money. I would want to be able to do whatever I wanted with the time I have!

“Toe Pick”
16 Minute AMRAP:
200 Meter Run
16 Toes to Bar
200 Meter Run
8 Burpee Box Jump Overs (24/20)

Tomorrow’s Forecast:
Double Unders – Row – Cleans – Push-ups – Squats

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday May 29th, at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

We are installing flooring this weekend! Say goodbye to dust bunnies in the floor and scraped knees from lunges. We can’t wait! Unfortunately, we need to close down the gym on Friday and Saturday to complete the install. BUT… We will be meeting at Viper Park on Friday at 5:15am, 6:30am and 7:30pm to do the class workout. We will provide an at home version for those of you who can’t make those times. We will also meet at Viper Park on Saturday to workout at 8:30 and 9:30am. See you there!

We are partnering with Habitap to begin a 10-week nutrition and lifestyle challenge starting next Monday the 17th. Registration is now live and only costs $50! Click here to learn more and sign-up.

“Cindy’s Broken”
15 Rounds:
1 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
1 Minute Rest

Recipe of the Week:
Who doesn’t love some Chicken Curry?! Give this one a shot!

Ingredients:
2 lbs boneless & skinless chicken breast or thighs cut into 1.5″ cubes
2 large onions chopped
4 garlic cloves minced
1 inch fresh ginger peeled and minced
2 tbsp oil
2 tbsp yellow curry powder
1 tsp turmeric
14 oz can coconut milk full fat
1 tbsp maple syrup
3/4 tsp salt
Ground black pepper to taste
4 tbsp cold water
1 tbsp cornstarch

Instructions:
1) Cook brown rice or quinoa as per package instructions.
2) Preheat large skillet on medium heat and swirl oil to coat. Add onion, garlic and ginger and cook for 5 minutes, stirring occasionally.
3) Add yellow curry powder and turmeric; saute for 30 seconds, stirring often.
4) Add coconut milk, maple syrup, salt and stir until incorporated and bring to boil.
5) Add chicken, stir, reduce heat to low and cook uncovered for 15 minutes, stirring occasionally.
6) In a small bowl, whisk cold water with cornstarch and pour over sauce. Stir and cook for a few minutes until sauce has thickened.
7) Season with pepper to taste and serve over brown rice or quinoa. So good!

“Hydro”
For Time: teams of 2
7500 Meter Row
2000 Meter Farmers Carry (53s/36s)

Tomorrow’s Forecast:
Pull-ups – Push-ups – Air Squats

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday May 29th, at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

Meme of the Week:
But it was on sale!

Push Press
10 – 10 – 10

“Trap City”
10 Minute AMRAP:
Buy In – 70 Kettlebell Swings (53/36)
30 Double Unders
10 Handstand Push-ups

Tomorrow’s Forecast:
Row – Farmers Carry

Recovery of the Week:
Here is a great video going over recovery methods you may not be utilizing.