WOD

Deadlift
10 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
Max @ 95%

“Waterlogged”
10 Minute Clock: teams of 2
2000 Meter Row
Double Unders w/remaining time

Tomorrow’s Forecast:
Thursday’s workout calls for lunges, flutter kicks, slam balls, and shuttle runs.

Box Brief:
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20 (paid to Ricky). Our 6:30 and 7:30 pm classes will be canceled to accommodate.

Recovery of the Week:
Here is another great follow along stretch routine!

“Buy, Buy, Buy”
5 Minute AMRAP:
Buy In – 50/35 Calorie Row
30 Double Unders
15 Front Squats (95/65)
5-minute rest
5 Minute AMRAP:
Buy In – 40/30 Calorie Row
30 Double Unders
10 Front Squats (135/95)
5-minute rest
5 Minute AMRAP:
Buy In – 30/25 Calorie Row
30 Double Unders
5 Front Squats (165/115)

Tomorrow’s Forecast:
Wednesday’s workout calls for deadlifts, rowing, and double unders.

Question of the Week:
What skill would you like to master?

Box Brief:
We’re super excited to announce Courtney Horner to our Apollo team! Courtney approached us a few weeks ago with a strong desire to be a part of the teens program. She exemplifies everything we strive to be here at Apollo. We’re lucky to have her coach along side Jason and Brandi.

“Flap Jack”
21 Minute AMRAP:
12 Burpees
15 C2B Pull-ups
18 Single Arm Dumbbell Push Press (50/35)
21 Sit-ups

Tomorrow’s Forecast:
Tuesday’s workout calls for rowing, double unders, and front squats.

Quote of the Week:
“Working hard for something we don’t care about is called stressed; working hard for something we love is called passion.”
Simon Sinek

Box Brief:
We are adding another teens class!!! Starting August 24th all teens classes will meet at 2:30pm. We will divide our teens into two groups, both meeting 3 times a week.
Group A – Monday, Tuesday and Thursday
Group B – Tuesday, Wednesday and Friday
Send us an email at [email protected] if you or a friend is interested in signing up your teens. This program always fills up fast so get in while you can. We are allowing 20 teens in each class (40 total).

Welcome Brooke Hansen as our newest addition to the Apollo team! Brooke has been a 9:30am-er for awhile with a passion for health and wellness. She will be leading our CrossFit kids program and taking over the front desk.

Due to high demand, we are officially announcing our Summer CrossFit Kids Program ages 6-12, starting August 31st.
Our goal is to take the fundamental principles of our CrossFit program (General Physical Preparedness) and apply them in a fun way your kids will enjoy. We believe it’s important to instill at a young age, the importance of moving properly and that fitness can be fun. This is why you can expect each of our 45-minute classes to be equal parts learning and fun. The workouts themselves will feel like a game.
Details:
Two classes per week – Monday & Wednesday at 10:30-11:15am
12 Spots available
$90 A month
Registration will open up next week (exact date to come). It will be first come first served.

Welcome Brooke Hansen as our newest addition to the Apollo team! Brooke has been a 9:30am-er for awhile with a passion for health and wellness. She will be leading our CrossFit kids program and taking over the front desk.

Please let us know if you have any questions.

Please let us know if you have any questions.

3 Position Squat Clean
Build to a heavy complex

“Ring of Power”
10 Minute Clock:
Max Ring Dips
EMOM – 5 Power Cleans (165/115)

Recipe of the Week:
Want to change up your chicken dinner? Try this Baked Chocolate Chipotle Chicken. We recommend adding steamed rice and avocado if you want a more hearty meal.

Ingredients:
2lb chicken thighs (OR chicken breasts)
pinch of sea salt & pepper
Sauce
1 tablespoon olive oil
1/2 cup red onion, diced
1 tablespoon garlic
15.5oz (439g) red enchilada sauce
4 tablespoons chipotle in adobo sauce (add/remove peppers to adjust level of heat)
1 oz 100% cacao piece (or 2 tablespoons cacao powder or dark chocolate powder)
Garnish
green/red jalapeños
cilantro

Instructions:
1) Set a large nonstick skillet on high heat. As the skillet heats up, season chicken with a few pinches of sea salt & pepper. Once hot, spray with avocado (or olive) oil, then add the chicken top side down into the skillet. Sear on the top for 3 to 4 minutes, or until dark edges appear. Remove the chicken from the skillet.
2) REDUCE the heat to medium.
3) Once the skillet has cooled down to medium, add the olive oil, onion and garlic. Sauté for 3 to 4 minutes until the onions are brown and translucent. Reduce the heat to low-medium and add the enchilada sauce and adobo sauce, stirring continuously as it barely simmers.
4) Add the cacao and stir for 2 -3 minutes. Add the chicken back to the skillet, then spoon the sauce over the chicken.
5) Place the entire skillet in the oven and bake for 8 – 12 minutes at 400F.
6) Garnish and enjoy!

“Annish”
For Time:
50 – 40 – 30 – 20 – 10
Kettlebell Swings (53/36)
Sit-ups
10 Strict Pull-ups

Tomorrow’s Forecast:
Friday’s workout calls for cleans and dips.

Throwback of the Week:
This week’s throwback is from the 2018 open. We all got together to watch George go head to head against his son Eli. And Brandi go head to head against her daughter Paytyn.

“Switch Back”
4 Rounds: teams of 2
500 Meter Row
400 Meter Run
50 Box Step-ups (53/36) (20”)
40 Burpees

Tomorrow’s Forecast:
Thursday’s workout calls for kettlebell swings, sit-ups, and pull-ups.

Recovery of the Week:
We’ve got a great yoga video for this week’s recovery. Enjoy!

Deadlift
5 @ 50% of 1RM
5 @ 60%
3 @ 70%
3 @ 80%
Max Reps @ 90%

Gymnastic Strength
4 Rounds: not for time
20 Pike Lifts
10 Strict HSPU

Tomorrow’s Forecast:
Wednesday’s workout calls for rowing, running, box step-ups, and burpees.

Question of the Week:
Would you rather reverse one decision you make every day or be able to stop time for 10 seconds every day?

“Double Double”
15 Minute AMRAP:
30 Double Unders
20 Wall Balls (20/14)
30 Double Unders
15 Toes to Bar

Tomorrow’s Forecast:
Tuesday’s workout calls for deadlifts and gymnastic strength development.

Box Brief:
Bring A Friend Day is on Thursday!

Quote of the Week:
“If you cannot do great things, do small things in a great way.”
Napoleon Hill