WOD

“Speedo”
20 Minute AMRAP: teams of 3
300/225 Meter row
20 Plate jumps
10 Thrusters (65/45)
This is a waterfall style workout with teammates not starting the next exercise until their partner ahead has finished.

Tomorrow’s Forecast:
Friday’s workout calls for muscle-ups, handstand push-ups, and kettlebell swings.

Throwback of the Week:
“Our family and friends helped us build out Apollo from what used to be a flooring store. One night after taking a break from renovations we did our first ever workout at Apollo. “Grace” 30 clean and jerks (135/95).”
– Chad Cole

Back Squat
3 Sets of 5 repetitions

“March Assault”
3 Rounds:
400 Meter run
21 Burpees

Tomorrow’s Forecast:
Thursdays’s workout calls for rowing, plate jumps, and thrusters.

Recovery of the Week:
Stretch #1 – Seated Pigeon Stretch
Spend 30 seconds on each leg. Complete 2 sets.
Stretch #2 – External Hip Stretch
Hold this stretch for 30 seconds in each position. Complete 2 sets.
Stretch #3 – Hip Flexor Stretch
Perform 10 repetitions on each leg, hold the stretch for 5 seconds per rep.

“Dumb Dumb”
2 Rounds:
60 Double unders
30 Dumbbell hang snatch (50/35)
30 Pull-ups
60 Double unders
30 Dumbbell hang clean & jerk (50/35)
30 Dumbbell sit-ups

Tomorrow’s Forecast:
Wednesday’s workout calls for back squat, running and burpees.

Box Brief:
Bring A Friend Day is on Thursday.

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

Clean & Jerk
Build to a heavy single

“The Chief”
5 – 3 Minute AMRAPs:
3 Power cleans (135/95)
6 Push-ups
9 Air squats
1 Minute rest

Tomorrow’s Forecast:
Tuesday’s workout calls for double unders, dumbbell hang snatches, pull-ups, dumbbell hang clean & jerks, and sit-ups.

Box Brief:
The 10-Week Habitap Challenge will start on February 10th!! Registration will go live soon.

Bring A Friend Day is on Thursday.

Quote of the Week:
Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict.
William Ellery Channing

Front Squat
Build to a heavy set of single

“Legroom”
27 – 21 – 15 – 9
Front squats (115/85)
C2B Pull-ups

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 2 spots left! The cost is $20 (paid to Ricky).

Recipe of the Week:
This week’s recipe has steak in it. Need I say more? IF you require further information it also has rice and veggies. I love this recipe for it’s simplicity. It calls for broccoli, but you can replace the broccoli with any vegetable you prefer. Enjoy the Flank Steak & Veggies!

Ingredients:
12 oz broccoli floret
½ white onion, sliced
1 ½ lb flank steak
2 tablespoons olive oil
4 cups wild rice, cooked, to serve
Steak Seasoning:
1 ½ teaspoons salt
1 ½ teaspoons pepper
1 teaspoon garlic powder
1 teaspoon paprika
1 teaspoon onion powder

Instructions:
1) Preheat oven to 400°F (200°C).
2) In a small bowl, add the salt, pepper, garlic powder, paprika, and onion powder. Stir until well combined.
3) Place broccoli, onions, and flank steak on a baking tray.
4) Coat broccoli and onions with olive oil.
5) Sprinkle seasoning mix on flank steak, broccoli, and onions until coated.
6) Bake for 15 minutes.
7) Broil for 2 minutes.
8) For medium, internal temperature of steak should reach 145°F (65°C). Let steak rest 10 minutes before cutting.
9) Serve now with wild rice or refrigerate in airtight containers up to 3-4 days.
10) Enjoy!

“Three Stooges”
20 Minute AMRAP: teams of 3
100/75 Calorie row
75 Bench press (135/95)
50 Team sit-ups

Tomorrow’s Forecast:
Friday’s workout calls for front squat and pull-ups.

Box Brief:
The 10-Week Habitap Challenge will start on February 10th!! Registration will go live soon.

Throwback of the Week:
Years ago Monica was testing out a handstand push-up modification. The video below is why we test before we apply.

“New Year, New You”
For Time:
1000 Meter row
100 Double unders
50 Calorie bike
100 Double unders
1000 Meter run

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

Box Brief:
Happy New Year!!!

Recovery of the Week:
Stretch #1 – Reclined Pigeon Stretch
Spend 1 minute on each leg.
Stretch #2 – Thoracic Rotation
Perform 5-8 repetitions on each side holding for 5 seconds at the top.
Stretch #3 – Standing Hamstring Stretch
Spend 30 seconds on each leg. Complete 2 sets.

Push Press
Build to a heavy set of 5

“Geico”
12 Minute Ladder:
Push press (115/85)
T2B
Box jumps (24/20)
2/2/2, 4/4/4, 6/6/6, etc. Keep adding 2 reps to each movement after every round

Tomorrow’s Forecast:
Wednesday’s workout calls for rowing, double unders, calorie bike and running.

Box Brief:
The 10-Week Habitap Challenge will start on February 10th!! Registration will go live soon.

New years schedule:
Tuesday, December 31st – New Year’s Eve – Last Class at 4:30 pm
Wednesday, January 1st – New Years Day – Open Gym 7 am-12 pm

Question of the Week:
Would you rather spend the rest of your life with a sailboat as your home or an RV as your home?