WOD

“Craps”
20 Minute AMRAP:
Run
Burpee Box Jump Overs (24/20)
Roll a dice at the beginning of each round. Whatever number you roll will determine your round.
For Example:
1 = 100 Meter Run + 2 Burpee Box Jump Overs
2 = 200 Meter Run + 4 Burpee Box Jump Overs
3 = 300 Meter Run + 6 Burpee Box Jump Overs
4 = 400 Meter Run + 8 Burpee Box Jump Overs
5 = 500 Meter Run + 10 Burpee Box Jump Overs
6 = 600 Meter Run + 12 Burpee Box Jump Overs

Tomorrow’s Forecast:
Wednesday’s workout calls for lunges, pull-ups, squats and toes to bar.

Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.

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.

Question of the Week:
If you could have one song play every time you entered a room what would it be, and why?

“Colt 45”
21 – 15 – 9
Deadlifts (225/155)
Handstand Push-ups
Wall Balls (20/14)
Calorie Row

Tomorrow’s Forecast:
Tuesday’s workout calls for running and burpee box jump overs.

Quote of the Week:
“If you believe it will work out, you’ll see opportunities. If you believe it won’t, you will see obstacles.”
Wayne Dyer

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.

Want to improve your overhead squat, snatch, clean and jerk, or pull ups?

Doctors of Physical Therapy, Dr. Erica and Dr. Joe of White Wong PT teach you the tools to improve your overall shoulder mobility.

This overhead shoulder seminar is FREE for all Crossfit Apollo members.

Learn how to self manage your pain, prevent injury, and improve your overhead position.

“Always Remembered”
For Time: teams of 2
Buy In – 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complex (135/95)
-then-
Cash Out – 2977 Meter Row

Recipe of the Week:
If you’re looking for a new go-to breakfast look no further. Try this Massie Breakfast out and thank us later.

Ingredients:
6 slices of bacon
3 eggs
1 c. of strawberries
1 c. of raspberries
¾ c. of blackberries
1 c. of grapes, any variety
½ of an avocado
Kosher salt and black pepper, to taste

Instructions:
1) Heat a large sauté pan over medium-high heat and add bacon. Cook ¾ of the way, flip bacon and cook until crispy. Remove from pan and place on a paper towel to absorb some of the fat.
2) Turn the heat to medium and crack the eggs into the bacon fat. Season eggs with salt and pepper.
3) Cook the eggs until the whites are set and bubbly and the yolks are cooked halfway through from the underside. This is called “under-easy.”
4) Using a slotted spatula, remove eggs from the pan and set them on a paper towel to absorb some of the fat.
5) Arrange eggs, bacon, fruit and avocado into a masterpiece and dig in!

“Born to Run”
18 Minute Ladder:
4 / 8 / 12 / 16 / etc…
Kettlebell Swings (53/36)
Sit-ups
E3MOM – 200 Meter Run

Tomorrow’s Forecast:
Friday’s workout calls for rowing, rope climbs and bear complex.

Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.

Throwback of the Week:
Here is our annual throwback of that one time Josh managed to break a barbell with his height.

“Strict Lynne”
5 Rounds:
Max Unbroken Bench Press @ Bodyweight
Max Unbroken Strict Pull-ups
Rest a maximum of 5 minutes between rounds

Tomorrow’s Forecast:
Thursday’s workout calls for kettlebell swings, sit-ups and running.

Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.

Recovery of the Week:
This week’s video talks about what you should and shouldn’t do to help muscle recovery. The smallest things can make a dramatic difference in your recovery. Start to make those changes today!

Front Squat
10 @ 55% of 1RM
5 @ 65%
3 @ 75%
2 @ 85%
Max @ 95%

“Makers Mark”
10 Minute EMOM:
10 Wall Balls (30/20)
Double Unders

Tomorrow’s Forecast:
Wednesday’s workout calls for bench press and pull-ups.

Box Brief:
Registration for the Apollo Games is live! For now, click here to see a full list of each event.

Bring A Friend Day is on Thursday!

Question of the Week:
What terrible movie do you love?

“All Aboard”
5 Minute AMRAP at each station:
teams of 4-5
Sled Pull (90/45)
Prowler Push (45/25)
Axle Bar Cleans (145/95)
Rope Climbs
Bike for Calories

Quote of the Week:
“It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome.”
William James

Box Brief:
This Monday we have a limited schedule due to Labor Day.
Monday’s Schedule:
7:30, 8:30 and 9:30am classes
10:30am Kids class
11:30am Teens class

“Triple X”
2 Rounds:
30 Calorie Row
30 Shoulder to Overhead (105/75)
30 Box Jumps (24/20)
30 Ring Push-ups
30 Front Squats (105/75)
-then-
3 Rope Climbs

Box Brief:
This upcoming Monday we have a limited schedule due to Labor Day.

Monday’s Schedule:
7:30, 8:30 and 9:30am classes

10:30am Kids class

11:30am Teens class

Recipe of the Week:
We can’t wait for you guys to try the recipe! Give this Mexican-Inspired Fried Rice a try!

Ingredients:
2 eggs
2 tablespoons avocado oil
2 small soft corn tortillas, chopped into 1/4 – 1/2-inch pieces
1 tablespoon fresh garlic, minced
1/2 medium onion, diced
1 small red bell pepper, diced
1 small green bell pepper, diced
Protein
1 1/2 lb chicken breasts, cut into 1-inch pieces (OR lean beef, shrimp or tofu)
1 1/2 tablespoons The Fit Cook Green chile lime (OR 1 tablespoon chili powder)
pinch of sea salt & pepper
2/3 cup frozen (fire roasted) corn
1/4 cup red enchilada sauce
2 1/2 cups COOKED AND COOLED jasmine rice (or brown rice)
Garnish
fresh chopped cilantro

Instructions:
1) Season chicken breast with the seasonings and set aside.
2) Set a nonstick wok on medium heat. Once hot, spray with avocado oil then add the eggs. Quickly scramble and chop them up, then remove from the skillet, about 2 minutes.
3) Increase heat to HIGH. Once hot, add the oil and then the chopped tortilla chips. Cook for about 1 – 2 minutes until the pieces become crispy. Remove the pieces from the skillet and reduce the heat to medium.
4) Once the skillet has cooled down to medium heat, add garlic, onion and bell pepper. Saute for 3 – 5 minutes until the edges of the onion have browned and the onions turn translucent. Increase heat back to high.
Add the diced chicken and cook. Continually stir and cook the chicken through, about 5 minutes.
5) Add the frozen corn and continue to stir and fold everything together.
6) Add the enchilada sauce and continuing stirring. Cook and stir until the majority of the sauce has coated the ingredients and the excess has “evaporated.”
7) Add the rice (and fresh cilantro) and quickly fold everything together, about 2 minutes, then remove from the heat.
Garnish and top with fried chips, and enjoy!