WOD

“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

“Hypoxia”
For Time:
400 Meter Run
-then-
4 Rounds:
10 Burpee Box Jump Overs (24/20)
20 Pull-ups
30 Dumbbell Squats (50/35)
-then-
400 Meter Run

Recipe of the Week:
This week we have a delicious looking Bison Quinoa Hash. This is a perfect meal to make in bulk and have ready for lunch throughout the week.

Ingredients:
1 tablespoon olive oil
1 tablespoon fresh garlic, minced
2/3 cup diced onion
1 bell pepper, diced
1 1/2lb lean ground bison
1 tablespoon chili powder
2 teaspoons smoked paprika + 1 teaspoon cumin + 1/2 teaspoon cayenne
2 cups cooked (rainbow) quinoa
1 cup cooked long grain brown rice
1/2 can (7oz) red kidney beans, drained
1 small can (4oz) green chiles
sea salt & pepper to taste

Instructions:
1) Cook quinoa and brown rice according to the instructions given and set aside.
2) Set a deep skillet on medium heat. Once hot, add oil, garlic, onions and bell pepper and sauté for 2 to 3 minutes.
3) Increase the heat to medium high and add beef. Chop it up as it cooks in the skillet and sprinkle in chili powder. Cook for 4 to 6 minutes, until there are almost no visible pink pieces.
4) Add in the beans, quinoa and rice, and fold everything together in the skillet . Continue cooking and reduce the heat, ensuring everything is well mixed.
5) Add the green chiles and fold everything together one last time.
6) Divide into 5 equal servings and top each serving with 1 tablespoon of cheese. TIPS: I suggest a small side salad if you’d like more food. Add an avocado if you’d like to boost calories.

“Battleship”
25 Minute AMRAP: teams of 2
Row for Meters|
Every time partners switch, the athlete coming off the rower must complete 25 sit-ups. They cannot switch again until all reps are complete.

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

Throwback of the Week:
Throwback to 2014 when Wes had no facial hair and looked like a child.