“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!
“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.
