WOD

“Open WOD 21.2”
For time:
10 Dumbbell Snatches
15 Burpee Box Jump-overs
20 Dumbbell Snatches
15 Burpee Box Jump-overs
30 Dumbbell Snatches
15 Burpee Box Jump-overs
40 Dumbbell Snatches
15 Burpee Box Jump-overs
50 Dumbbell Snatches
15 Burpee Box Jump-overs
50-lb. dumbbell, 24-in. box
Time cap: 20 min.

Recipe of the Week:
Looking for a new side to have with your lean protein? Try out this Oven-Baked Salmon with Almond Parsley Salad.

Ingredients:
12 ounce salmon fillet, cut into 4 pieces
Coarse-grained salt
Freshly ground black pepper
Toasted Almond Parsley Salsa, for serving
Baked squash, for serving, optional

Toasted Almond Parsley Salad:
1 shallot
1 tablespoons red wine vinegar
Coarse grain salt
2 tablespoons capers, rinsed
1 cup fresh flat-leaf parsley
1/2 cup toasted almonds
Extra-virgin olive oil

Instructions:
1) Preheat the oven to 450 degrees F.
2) Season salmon with salt and pepper. Place salmon, skin side down, on a non-stick baking sheet or in a non-stick pan with an oven-proof handle. Bake until salmon is cooked through, about 12 to 15 minutes. Serve with the Toasted Almond Parsley Salad and squash, if desired.
Toasted Almond Parsley Salad:
3) Mince the shallot and add to a small bowl. Pour the vinegar over the shallots and add a pinch of salt. Let sit for 30 minutes.
4) Roughly chop the capers, parsley and almonds and add to the shallots. Add the olive oil, tasting as you go. Mix again and adjust the seasonings.

“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:
CrossFit Open WOD 21.2!

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

Throwback of the Week:
Throwback to movie/potluck night a few years ago. Should we bring it back?

“Take A Lap”
Every 4 Minutes for 7 Rounds:
400 Meter Run
20 Russian KBS (72/53)
20 Sit-ups

Tomorrow’s Forecast:
Goat Day!

Recovery of the Week:
It’s time to stretch! We’ve posted this video once before, but it’s such a great video showing us how and what we should be stretching in the morning. Enjoy!

“Jub-Jub”
4 Rounds:
21 Wall Balls (20/14)
15 Pull-ups
9 Clean and Jerks (135/95)

Tomorrow’s Forecast:
Run – Russian KBS – Sit-ups

Question of the Week:
What modern convenience can you not live without?

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

“Quicksand”
15 Minute AMRAP:
16/12 Calorie Row
12 Single Dumbbell Step-ups (50/35) (24/20)
8 Burpee Box Jumps (24/20)

-OR-

“Open WOD 21.1”
For Time: 15-minute cut-off
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

Tomorrow’s Forecast:
Wall Balls – Clean & Jerks – Pull-ups

Quote of the Week:
“Wise men speak because they have something to say; fools because they have to say something.”
Plato

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

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