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Monday 11.21.2022

Back Squat
5 @ 75% of 1 RM
3 @ 85%
1+ @ 95%

“Got Legs?”
10 Minute EMOM:

Even – 6 Back Rack Reverse Lunges (185/125)
Odd – :30 Hollow Hold

Box Brief:
Our Thanksgiving week schedule is as follows:
Wednesday – Last class is at 3:30 pm
Thursday – 8:30 & 9:30am class
Friday – Closed
Saturday – Closed

Quote of the Week:
“I am who I am today because of the choices I made yesterday.”
Eleanor Roosevelt


Friday 11.18.2022

CrossFit Kids!

“Strictly Down the River”
25 Minute AMRAP:

500 Meter Row
3 Rounds of Strict Cindy
1 Round of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Recipe of the Week:
We love Orange Chicken, BUT it can be riddled with added sugar. Instead give this No Sugar Added Orange Chicken recipe a shot!

1 3/4 lb chicken breast, cut into 1/2-inch pieces
2 tsp black pepper
Pinch of sea salt
1 cup flour (I used oat)
4 egg whites
2 cups panko
1 1/2 cups orange juice
1 1/2 tbsp orange zest
1 tbsp ginger
1/4 grated (no skin) apple, or to taste
1 1/2 tbsp low sodium soy sauce
1 tbsp rice vinegar
1 tbsp red pepper flakes
1 tbsp arrowroot OR cornstarch mixed with 1 tbsp water
sesame seeds
green onion

Set oven to 420F/216C or an air-fryer to 410F/210C.

In a bowl, season small chicken pieces with pepper and a pinch of sea salt.

Dip the chicken piece in the flour and shake off any excess. Dip it in the egg white and shake off any excess, then into the panko to cover. Place the chicken on a baking tray and repeat until all ingredients are used. Spray the chicken pieces with a little avocado or grapeseed or coconut oil beforehand to help them get crispy while cooking.

Mix together the ingredients for the sauce – NOT the arrowroot or cornstarch yet – and season to taste until you get it right for YOUR tastebuds.

Set a carbon steel pan on medium heat and add the sauce. When the sauce begins to slowly simmer, immediately add the “slushy” mixture of arrowroot and water to the pan and stir IMMEDIATELY so it doesnt clump. Remove the pan from the heat so the sauce will cool and thicken some.

Fold in the chicken and stir to coat all the pieces.

Garnish and enjoy with your choice of rice/grain or even vegetables!


Thursday 11.17.2022

“Tabata Bing, Tabata Boom”
4 Rounds (each): 40 Seconds Work, 20 Seconds Rest
Kettlebell Swings (53/36)
Double Unders
Rope Climbs

Meme of the Week:


Wednesday 11.16.2022


Bench Press
3 @ 70% of 1RM
3 @ 80%
3+ @ 90%

5 Rounds:

10 Push Press (115/80)
:30 L-Sit

Nutrition of the Week:
We have less than 50 days until the new year. If you’ve been following along with these blog posts, you know we’ve been working on building healthy habits and you already have a head start on making 2023 your best year yet. One big part of the holidays that often gets ignored is the added stress-You are responsible for all your regular tasks PLUS holiday stuff and get togethers with family/friends you may not see very often. While this season can be fun, it can also add STRESS. Stress plus treats hanging around ALL over the place can equal trouble. Here’s some ways to beat that stress eating habit:

  1. Plan out your snacks for your most stressful time of day. Find yourself hitting the kitchen/pantry at the same time of day looking for snack? Plan it out and portion it into a serving size-then just grab and go when the feeling strikes
  2. Keep your water bottle handy-often times you can be dehydrated and not actually hungry
  3. Ask yourself if you are feeling some emotions, and not really hunger-maybe go for a walk, chat with a friend, or write in your journal first
  4. Check to make sure your meals are balanced and you are feeding yourself enough at your meal times. You may need to increase your portions.
  5. How’s your sleep? Being tired always makes things worse-cravings, feeling overwhelmed, decisions in general. Check in with your night time routine and see if you can find ways to shut off electronics earlier, keep your room cold and dark, and quiet.
  6. If all else fails, have a plan. Think about what you will do when you start feeling stressed: “If I feel stressed, I will _

Tuesday 11.15.2022

Aaron H

“Grunt Work”
For Time:

800 Meter Run
3000/2100 lbs Clean
800 Meter Run
2000/1400 lbs Clean
800 Meter Run
1000/700 lbs Clean

Question of the Week:
What’s one thing you enjoy about living in Vegas?

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Tuesday will count as double for the November Attendance Challenge! This is in response to Apollo having a limited schedule this month and we’d like it to be a bit more achievable to enter the drawing.


Monday 11.14.2022

Back Squat
3 @ 70% of 1RM
3 @ 80%
3+ @ 90%

“House Stark”
10 Rounds:

10 Wall Balls (20/14)
6 Knee to Elbows

Quote of the Week:
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
Will Durant

Box Brief:
Tuesday will count as double for the November Attendance Challenge! This is in response to Apollo having a limited schedule this month and we’d like it to be a bit more achievable to enter the drawing.

Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).


Friday 11.11.2022

Noah & Rob

Bench Press
5 @ 65% of 1RM
5 @ 75%
5+ @ 85%

12 Minute AMRAP:

12 Push-ups
12 Hollow Rocks
12 Hang Dumbbell Snatches (50/35)

Recipe of the Week:
Tired of meal prepping plain old chicken and rice? Give this Butter Chicken with Rice and Garlic Naan recipe a try!

For the butter chicken
2 tablespoons oil
1 medium onion diced
1 teaspoon fresh ginger finely minced or grated (or use paste)
2-3 cloves garlic finely minced or crushed
1 ½ pounds about 2-3 boneless, skinless chicken breasts, cut into ¾-inch chunks
1 can 6 oz. tomato paste (or 8-10 oz can of tomato sauce)
1 tablespoon garam masala
1 teaspoon or paprika, adjust to taste
1 teaspoon Fenugreek I use powder, but seeds or mustard seeds can be used too, optional*
1 teaspoon
1 tsp salt
1/4 tsp black pepper
1 cup heavy cream sub for half & half or yogurt for low fat

For the rice
1 cup basmati rice or jasmine
1 3/4 cups water
Large pinch salt

For the garlic naan
small Pizza dough
4 cloves minced garlic
1/4 cup minced cilantro optional
2 tablespoon melted butter

To cook butter chicken:
Heat a large skillet or medium saucepan over medium-high heat. Add the oil and onions and cook onions down until lightly golden, about 3-4 minutes. Add ginger and garlic and let cook for 30 seconds, stirring so it doesn’t burn. Add the chicken, tomato paste, and spices. Cook for 5-6 minutes or until everything is cooked through. Add the heavy cream and simmer for 8-10 minutes stirring occasionally.

To make naan:
Combine the garlic, butter, cilantro and butter in a small bowl. Set aside. Divide pizza dough into 8 equal portions. Roll the dough into a small circle using a rolling-pin. Heat up a skillet (cast-iron preferred) over high heat and lightly grease the surface with some oil to avoid the dough from sticking to the skillet. Place the dough in the skillet. When it puffs up and bubbles and burnt spots appear, flip it over and spread with the garlic butter mixture. Cook until done. Repeat the same until all dough is done.

To cook rice:
Wash rice until it runs clear then rinse. In a saucepan bring water to a boil. Add rice and stir. Reduce heat, cover and simmer for 15 minutes. Turn off heat and let stand for 5 minutes.

To Assemble:
Measure 1 cup of cooked rice into each . Pour about 1 cup of the butter chicken on the rice. Wrap a naan with foil or plastic wrap. To heat, microwave containers for 2 minutes or until steamy. Microwave naan for just 20 seconds.


Thursday 11.10.2022


Every 90 Seconds for 21 Minutes
Hang Clean + Clean

Box Brief:
We have a limited schedule on Friday to celebrate Veteran’s Day. We will have 8:30 and 9:30 am classes as well as 2:30pm Teens, and 3:30pm classes. See you there!

Meme of the Week: