WOD

Overhead Squat
Heavy single

“Power Move”
10 Minute AMRAP:
6 Power snatch (95/65)
9 Overhead squats (95/65)
12 Box jumps (24/20)

Tomorrow’s Forecast:
Thursday’s workout calls for gymnastic strength followed by devil presses and double unders.

Recovery of the Week:
#1 – Supine Hamstring Stretch
Perform 10 repetitions per leg. Hold for 3-5 seconds each time.
#2 – Glute Bridges
Perform 10 repetitions holding for 5 seconds.
#3 – Thread the Needle
Spends 30 seconds on each side. Complete 2 sets.

“Cardi-B”
5, 4-Minute AMRAPs:
30/20 Calorie row
20/15 Calorie bike or 15 burpees
Max 10m shuttle runs
4-minute rest

Tomorrow’s Forecast:
Wednesday’s workout calls for overhead squats, power snatches, and box jumps.

Box Brief:
Bring A Friend Day is on Thursday.

Question of the Week:
If you could live in any sitcom, which one would it be?

Romanian Deadlift
Moderate set of 6

“Cheaper by the Dozen”
12 Minute Ladder:
3/3, 6/6, 9/9, etc…
Deadlift (205/145)
Toes to bar

Tomorrow’s Forecast:
Tuesday’s workout calls for bike, row and shuttle runs.

Box Brief:
The Habitap Challenge starts today! It’s not too late to sign up. Click here to join us as we create better nutrition, sleep, hydration and exercise habits.

Congrats to Stephy for being the February Member of the Month at Apollo! Scroll down to learn more about Stephy.

WHAT UP STEPHY?!!!!!!
We’re so happy you agreed to be our February “Member of the Month” aka- letting us dive into your soul. So, let’s see if we can find out what makes Stephy tick!
Okay, so most of us try not to be too horribly jealous regarding your gymnastic ability. I mean, who does handstand walks so straight as an arrow?! It’s the coolest thing to watch. Where does this mad skill come from? A deal with the devil perhaps? If so, could I get his contact info?
Going upside down is one best feelings ever! I was in the sport of gymnastics for 10 years. Once a gymnast always a gymnast 😊, but making a deal with the devil? Not yet until he guarantees me a win at the CrossFit Games😂

You have 3 beautiful children. They’re still little but what do you think is the best part of raising kids so far?
I think the best part of being a mom is when your little one looks up at you and just smiles and stares because they know you are their person. Like nobody else is as important as you. They know that you have them like nobody else ever will. The connection is indescribable.

What do you appreciate about having them early in life?
By the time I’m 30 years young I’ll be having teenagers😎

You’ve been doing CrossFit for a while and still making great strides. Why CrossFit? What keeps you motivated?
It all started with wanting to lose weight…it worked! Constantly being able to see the progress, but more importantly it connected me with gymnastics once again.. it brought out my competitiveness. Every work out challenges me like gymnastics did.. no routine in CrossFit or gymnastics is a walk in the park.

Tell us something about you that might surprise us or that we don’t know? Feel free to elaborate.
I was a 5 time Nevada State Champion in gymnastics….I’m eager to stand on a podium again.

If you could hang out with any person living or dead who would it be and why?
I’ve met many fascinating people in my life… but one person I would like to hang out with would be THE ONE & ONLY CHAD COLE. Why? He’s been to a place I would like to one day go.. definitely would like to know what it takes to get there..I mean if anyone has his contact info shoot it over! Or should I ask the Devil for it?
(I think we could make this happen for you Stephy. The Chad part I mean. Haha)

What do you like to do for fun?
Be a tourist in my own city & traveling with friends…. Let’s not forget getting lit with members of the Apollo family.

“Aleve”
18 Minute AMRAP:
42 Double unders
6 Muscle-ups
42 Double unders
12 Shoulder to overhead (135/95)
42 Double unders
18 KBS (72/53)

Recipe of the Week:
I have another great breakfast recipe coming your way! These egg muffin cups are great for meal prep. I hope you enjoy!

Ingredients:
1 tablespoon olive oil
1 cup red pepper measured after chopping
1 cup green pepper measured after chopping
1 cup yellow onion measured after chopping
2 cups baby spinach – roughly chopped measured/packed before chopping
1 cup mushrooms measured before chopping
2 cloves garlic minced
salt to taste
6 whole eggs
hot sauce optional for drizzling on top!

Instructions:
1) Preheat oven to 350 degrees F.
2) Grease a standard non stick 12-slot muffin pan with cooking spray and set aside.
3) Heat a large non stick skillet over medium heat.
4) Once hot, add in oil, red pepper, green pepper, and onion.
5) Saute 5-7 minutes, or until peppers are tender.
6) Add in spinach and mushrooms and cook for an additional 2 minutes.
7) In the last 30 seconds, add in minced garlic.
8) Season with salt and remove from heat.
9) Crack eggs into a large 4 cup measuring cup and whisk together.
10) Stir in cooked veggies.
11) Pour the egg/veggie mixture evenly into the prepared muffin pan.
12) Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked.
13) Cool slightly and serve immediately!
14) Leftovers can be stored in an airtight container in the fridge for about 4 days.
15) These may also be frozen.

“Buckle Up”
5 Minute AMRAP:
60 Meter walking lunge
50 Sit-ups
Max calorie row
5-minute rest
5 Minute AMRAP:
40 Meter kettlebell walking lunge (53/36)
50 Sit-ups
Max calorie row
5-minute rest
5 Minute AMRAP:
20 Meter kettlebell walking lunge (53s/36s)
50 Sit-ups
Max calorie row

Tomorrow’s Forecast:
Friday’s workout calls for double unders, muscle-ups, shoulder to overhead, and kettlebell swings.

Throwback of the Week:
This lovely pic was taken during the 2014 South West Regionals. As you can see Chad is surrounded by his biggest fans and supporters. No babies were harmed in the making of this picture.

“Deep End”
5 Rounds:
1 Minute – Slam balls (35/25)
1 Minute – Push-ups
1 Minute – Box jumps (24/20)
1 Minute – Rest

Tomorrow’s Forecast:
Thursday’s workout calls for lunges, sit-ups and rowing.

Box Brief:
The 10-Week Habitap Challenge starts next Monday!! You can register now at habitap.com. After you register, join the Apollo community page by entering #ateam in your profile settings.

Recovery of the Week:
#1 – Active Quad Foam Roll
Spend 1-2 Minutes on each leg.
#2 – Knee to Opposite Shoulder
Perform 10 repetitions per side, hold stretch for 3-5 seconds.
#3 – T-Stretch
Spend 30 seconds on each side. Perform 2 sets.

Pause Back Squat + Back Squat
Build to a heavy complex

“Get Low”
7 Minute Ladder:
3/3, 6/6, 9/9, etc…
Back squat (135/95)
Lateral barbell burpees

Tomorrow’s Forecast:
Wednesday’s workout calls for slam balls, push-ups, and box jumps.

Question of the Week:
If you won the lottery, what would you buy first?

Box Brief:
The Habitap Challenge is right around the corner (February 10th) and they have one more feature that we are MOST excited about.

The Community Page!

Support, Accountability and Motivation – all in one place.

Your odds of success go through the roof when you’ve got friends alongside you – and you’ll take full advantage of this.

Habitap lets you easily create and join custom communities where your friends will keep each other accountable and motivated every step of the way.

Plus, their private Facebook group is home to a supportive community. View recipes, ask questions, and join other like-minded participants who are ready to change their health for good. Remember, you’re not in this alone.

When registration goes live, use the discount code: apollo2020

For now, check out their website for more details: https://www.habitap.com/

“Saving Grace”
In Teams of 3 (30-minute cut-off)
3 Rounds:
60/50 Calorie row
50 T2B
In Time Remaining:
30 Clean and jerks (95/65)
30 Clean and jerks (115/85)
30 Clean and jerks (135/95)
30 Clean and jerks (155/105)
30 Clean and jerks (185/135)
30 Clean and jerks (205/145)

Tomorrow’s Forecast:
Tuesday’s workout calls for squats and burpees.

Quote of the Week:
“Life is 10% what happens to us and 90% how we react to it.”
Dennis P. Kimbro

Box Brief:
The Habitap Challenge starts on February 10th and if you’re not excited yet, I’m sure you will be after hearing about the Habit Tracker and Stats page.

Within your online dashboard, you’ll be able to log your progress as you go.

Consistency is critical to lasting success. That’s why the built in Habit Tracker is your most powerful ally during the challenge. You’ll receive daily reminders to log your progress and build momentum through small, daily wins.

Data is everything – and you’ll see it all at a glance.

Numbers are crucial during your health journey – they tell the whole story and leave nothing to chance.

Habitap’s statistics eliminate all guesswork by showing you exactly where you’re strongest and where you’re struggling the most. Visual trends help you identify and track your performance while letting you zero in on where you need to make adjustments.

When registration goes live, use the discount code: apollo2020

For now, check out their website for more details: https://www.habitap.com/