WOD

“Time Capsule”
20 Minute AMRAP:
1 Rope Climb
10 Ring Dips
20 Wall Balls (20/14)

Recipe of the Week:
This week we wanted to show you a unique way to use sweet potatoes as a side dish. We hope you enjoy Hasselback Sweet Potatoes!

Ingredients:
4 medium sweet potatoes
1 tablespoon unsalted butter, melted
1 teaspoon olive oil
1 teaspoon finely chopped fresh thyme leaves
1 garlic clove, finely grated on a microplane
Kosher salt and freshly ground black pepper
1/3 cup nonfat Greek-style yogurt
1 scallion, white and green parts chopped

Instructions:
1) Preheat the oven to 425 degrees F. Line a baking sheet with aluminum foil.
2) Make a series of 1/8-inch slices along each potato, slicing 2/3 of the way through.
3) Stir together the butter, oil, thyme, garlic, 1/4 teaspoon salt and 1/4 teaspoon pepper in a small bowl. Rub the potatoes all over with the mixture, getting in between the slices.
4) Place on the baking sheet and roast until the center of the potatoes are tender and the outside is crisp, 50 minutes to 1 hour. Halfway through the roasting time, remove the potatoes from the oven and run a fork gently across the tops of the potatoes, using light pressure, to fan the slices and separate them from one another.
5) Meanwhile, stir the yogurt and scallions with a pinch salt and a pinch pepper. Serve the sauce with the potatoes.

“Don’t Move”
5 Rounds:
2 Minutes – Row for Calories + Leg Lift
2 Minutes – Shuttle Runs + Bar Hang
1 Minute Rest

Partners switch exercises at the top of each minute. For example: Athlete A performs max calorie row while Athlete B holds a leg lift. At the top of the minute, both athletes switch so Athlete A is holding a leg lift while Athlete B is Rowing.

Throwback of the Week:
Flashback to the Apollo Games last year.

“Rock”
3, 5 Minute AMRAPs:
10 Power Cleans (135/95)
12 Burpees
14 Box Jumps (24/20)
20 Sit-ups
Max Calorie Row
1 Minute Rest

Tomorrow’s Forecast:
Thursday’s workout calls for rowing and running.

Box Brief:
Bring A Friend Day is on Thursday!

Recovery of the Week:
This week’s video goes over the fundamental things we can be doing to help recovery.

Front Squat
10 @ 45% of 1RM
10 @ 55%
5 @ 65%
5 @ 75%
Max Reps @ 85%

“Kicking and Screaming”
5 Rounds:
200 Meter Run
6 Front Squats
9 Strict HSPU

Tomorrow’s Forecast:
Wednesday’s workout calls for power cleans, burpees, box jumps, sit-ups, and rowing.

Box Brief:
Bring A Friend Day is on Thursday!

Question of the Week:
Would you rather be in a real-life version of the Walking Dead or a real-life version of Game Of Thrones?

“Dumbo”
12 Minute Ladder:
3, 6, 9, 12, etc…
30 Double Unders
Devil Presses (35s/25s)

Tomorrow’s Forecast:
Tuesday’s workout calls for front squats, running, and handstand push-ups.

Quote of the Week:
“Challenges are what make life interesting and overcoming them is what makes life meaningful.”
Joshua J. Marine

Box Brief:
We are super excited to announce our CrossFit Kids program starting on the 31st and another Teens class starting next week.
 
CrossFit Kids (ages 6-12)
CrossFit Kids will be Monday and Wednesday from 10:30 to 11:15. 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.

Here is the link to register for CrossFit Kids.  If this class fills up (Monday/Wednesday) we will add another class for Tuesday and Thursday.

If you have a ZenPlanner account you will Login. If not you will create one.

Choose appropriate CF Kids Membership (the discount is for children of current members)

Click the drop down menu under “Who is signing up” then click “Add a family member”

Follow the instructions from there and repeat for additional children.

Price is $90/$80

Here’s how the Apollo discounts work. The highest value membership pays full price then every membership after that within the same household gets whatever discount rate applies to that person.

Hopefully, you select the right one for your situation. If you don’t we’ll help straighten it out after. 

CrossFit Teens (ages 13-18)
We are adding another teen class!!! Starting August 24th all teen classes will meet at 2:30 pm. 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

You can sign your teens up in person next time you’re in the gym.

This program always fills up fast so get in while you can. We are allowing 20 teens in each class (40 total).
 
Last but not least…
These programs are open to any kids or teens in the Vegas valley who want to get git and have a great time doing it. Please share with non-members if you believe their kids would enjoy it.

“Muscle Farm”
6 Rounds:
200 Meter Run
10 Burpee Box Jump Overs (24/20)
5 Muscle-ups

Recipe of the Week:
Here is a fresh new take on a burger recipe. Try out this Jalapeno Cheddar Salmon Burger!

Ingredients:
20oz raw, center-cut, skinless salmon filets, reserve 5oz of salmon filet to chop up
1 cup (gluten-free) panko crumbs or breadcrumbs
1 tablespoon smoked paprika
1 teaspoon garlic powder
pinches of sea salt & pepper
2/3 cup chopped green onion
1 jalapeño (or more), chopped with or without seeds depending on degree of spice preferred
1 cup diced reduced fat cheddar (or shredded cheddar)

Instructions:
1) Add 75% of the salmon filets to a high powered blender or food processor. Blend until well minced and sticky and add to a bowl. With the remaining 25% of salmon filet, diced up with a knife and add to the bowl.
2) Add remaining ingredients to the bowl and mix together.
3) Evenly divide the mince to create a burgers. Once the burgers have been made, place them in the fridge for at least 20 minutes to become more firm.
4) Set oven to 420F.
5) Set a large nonstick skillet on medium-high heat. Once hot, lightly spray with oil, then add the salmon burgers. Sear on each side for 2 -3 minutes, or until the edges of the salmon burger turn brown and crispy.
6) Transfer the patties to a baking tray lined with parchment OR add the entire skillet to the oven. Bake for 6 – 10 minutes (depending on the thickness of the burgers).
7) Enjoy the burgers while they are still hot with buns and lettuce and tomato, OR bun-less with avocado!

“Deck of Cards – Solo”
Heart = KB Lunges (35/25)
Diamond = Flutter Kicks
Spade = Slam Ball (35/25)
Club = Shuttle Runs

Tomorrow’s Forecast:
Friday’s workout calls for running, burpee box jump overs, and muscle-ups.

Throwback of the Week:
Throwback to our first ever gymnastics class!

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!