Back Squat
3 sets of 5
“March Assault”
3 Rounds:
400 Meter Run
21 Burpees
Tomorrow’s Forecast:
Wednesday’s workout calls for slam balls, mountain climbers, rope climbs and bike.
Box Brief:
New years schedule:
Thursday, December 31st – New Year’s Eve – Last Class at 4:30 pm
Friday, January 1st – New Years Day – Open Gym 7 am-12 pm
Question of the Week:
What was biggest thing you learned this past year?
“Open WOD 14.4”
14 Minute AMRAP:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Muscle-ups
Tomorrow’s Forecast:
Tuesday’s workout calls for back squats, running and burpees.
Box Brief:
New years schedule:
Thursday, December 31st – New Year’s Eve – Last Class at 4:30 pm
Friday, January 1st – New Years Day – Open Gym 7 am-12 pm
Apollo Nutrition Challenge starts on January 11th! More info Coming Soon.
Quote of the Week:
“Success usually comes to those who are too busy to be looking for it.” Henry David Thoreau
“12 Days of Christmas”
200 Meter Run
2 HSPU
3 Deadlifts (275/185)
4 Thrusters (95/65)
5 Ring Dips
6 Pull-ups
7 Box Jumps (24/20)
8 Wall Balls (20/14)
9 Knees to Elbows
10 KBS (53/36)
11 Burpees
12 Man Makers
Box Brief:
Christmas Schedule:
Thursday, December 24th – Christmas Eve – 8:30 & 9:30 am only
Friday, December 25th – Christmas Day – Closed
Saturday, December 26th – Closed
“Layover”
For Time:
50 Burpee Box Jump Overs (24/20)
2-minute rest
5 Rounds:
10 Power Cleans (95/65)
10 Push Press (95/65)
Tomorrow’s Forecast:
Thursday’s workout calls for The 12 Days of Christmas.
Box Brief:
Christmas Schedule:
Thursday, December 24th – Christmas Eve – 8:30 & 9:30 am only
Friday, December 25th – Christmas Day – Closed
Saturday, December 26th – Closed
Recovery of the Week:
Here is a great video providing 3 effective methods to reduce muscle soreness.
“Tread Water”
For Time:
2000/1600 Meter Row
150 Double Unders
10 Rounds of “Cindy”
Tomorrow’s Forecast:
Wednesday’s workout calls for burpee box jump overs, power cleans and push press.
Box Brief:
Christmas Schedule:
Thursday, December 24th – Christmas Eve – 8:30 & 9:30 am only
Friday, December 25th – Christmas Day – Closed
Saturday, December 26th – Closed
Question of the Week:
If you could spend Christmas anywhere in the world, where would you go?
Clean
Build to a heavy single
“Clorox”
20 Minute AMRAP:
200 Meter Run
3 Cleans
Tomorrow’s Forecast:
Tuesday’s workout calls for rowing, double unders, pulls-ups, push-ups and squats.
Box Brief:
Christmas Schedule:
Thursday, December 24th – Christmas Eve – 8:30 & 9:30 am only
Friday, December 25th – Christmas Day – Closed
Saturday, December 26th – Closed
Quote of the Week:
“If we have the attitude that it’s going to be a great day it usually is.” Catherine Pulsifier
2 Power Snatch + 1 Overhead Squat
Build to A Heavy Complex
“All That”
21 – 15 – 9
Power Snatch (75/55)
Overhead Squat (75/55)
50/35 Calorie Row
9 – 15 – 21
Power Snatch
Overhead Squat
Recipe of the Week:
We hope you’re ready for a delicious looking breakfast recipe. Give this Sweet Potato and Egg Skillet a try!
Ingredients:
2 tablespoons butter
2 medium sweet potatoes, peeled and shredded (about 4 cups)
1 garlic clove, minced
1/2 teaspoon salt, divided
1/8 teaspoon dried thyme
2 cups fresh baby spinach
4 large eggs
1/8 teaspoon coarsely ground pepper
Instructions:
1) In a large cast-iron or other heavy skillet, heat the butter over low heat. Add sweet potatoes, garlic, 1/4 teaspoon salt and thyme; cook, covered, until potatoes are almost tender, 4-5 minutes, stirring occasionally. Stir in spinach just until wilted, 2-3 minutes.
2) With the back of a spoon, make 4 wells in potato mixture. Break an egg into each well. Sprinkle eggs with pepper and remaining salt. Cook, covered, on medium-low until egg whites are completely set and yolks begin to thicken but are not hard, 5-7 minutes.
“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:
Friday’s workout calls for snatches and overhead squats.
Throwback of the Week:
Throwback to our 2014 Apollo Games crew!
