WOD

“Airplane Mode”
2 Rounds:
800 Meter run
1000 Meter row
50 Wall balls (20/14)

Tomorrow’s Forecast:
Tuesday’s workout calls for deadlift, toes to bar, and lateral burpees.

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.

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

Our annual goal meeting will be on Saturday the 18th at 10:30 am. We will take down our old goal board and write down some new ones. Come with a few ideas in mind and we can help you create a plan.

Quote of the Week:
Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude. Thomas Jefferson

“Nate”
20 Minute AMRAP:
2 Muscle-ups
4 Handstand push-ups
8 KBS (72/53)

Recipe of the Week:
The recipes lately have consisted mostly of chicken and steak. It’s time to mix it up with some shrimp! Try out this Blackened Shrimp Bowl.

Ingredients:
2 cups cooked brown rice
1 lb. shrimp, tails removed, peeled and deveined
1 1/2 tsp. cumin
1 tsp. paprika
1 tsp. garlic powder
1/2 tsp. onion powder
Kosher salt
Freshly ground black pepper
2 tbsp. olive oil, divided
1 c. fire roasted corn
1 red pepper, diced
2 tbsp. freshly chopped cilantro, plus more for garnish
Juice of 1 lime, divided
1 avocado, thinly sliced

Instructions:
1) Make shrimp: in a large bowl, toss shrimp with cumin, paprika, garlic powder, onion powder, and season with salt and pepper. In a large skillet over medium-high heat, heat 1 tbsp olive oil. Add shrimp and cook until opaque and charred.
2) Make corn salad: in a medium bowl combine corn, pepper, and cilantro. Add 1 tbsp olive oil, juice of half a lime, and season with salt and pepper.
3) Build bowls: divide rice between 4 bowls. Top with shrimp, corn salad, and 1/4 avocado each. Garnish with cilantro, squeeze with lime and serve.

“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.