WOD

“Cannery Row”
20 Minute AMRAP:
10 Handstand Push-ups
15/12 Calorie Row
20 Weighted Sit-ups (50/35)

Box Brief:
Bring A Friend Day is on Thursday.

Apollo Games registration is live!

https://competitioncorner.net/events/14479/details

Welcome to the 13th annual Apollo Games! This year’s format will be teams of 2, Male & Female.

For the third time we are offering 3 divisions. RX, Scaled & Beginner. We’re excited to offer more opportunities for those that would like to experience a competition.

Check the event page (linked above) for workout details and event information.

With supply chain and shipping issues being what they are these days we need to get the shirt order in earlier than usual. To guarantee your shirt you need to register by September 2nd.

“Evil Dead”
6 Rounds:
10 Deadlifts (225/155)
10 Toes to Bar
50 Double Unders

Quote of the Week:
“It is never too late to be what you might have been.”
George Eliot

Box Brief:
The container challenge is back! Starting August 19th we will work together to kick off the school year with quality foods, in the right amounts.

With the support of your fellow challengers and the help of our amazing Nutrition Coach Elizabeth, you will hit your fitness goals by dialing in quality foods, in appropriate quantities, and prioritizing sleep.

This is NOT a Macro challenge. Instead, we have decided to go back to our roots and measure our foods using a very simple system… Containers!

Signing up is easy. Simply write your name on the registration paper at the front desk and we will take care of the rest.

Don’t delay getting started. We are beginning an education week on Sunday the 11th to help you understand the what, why, and how of our six week challenge. 

“Cradle”
5 Rounds:
100 Foot Walking Lunge (50/35)
30 Sit-ups
20 Alternating Dumbbell Hang Snatches (50/35)

Recipe of the Week:
Here is an excellent meal prep video if you like rice!

“Oh, L No”
20 Minute AMRAP:
20/16 Calorie Row
10 Ring Rows
10 Strict Press (75/55) T1 (65/45) T2 (45/35)
:20 L-Sit

Meme of the Week:

“Not The EMOM-ma”
Every 90 Seconds For 21 Minutes:
Hang Power Clean + Power Clean

Box Brief:
Apollo Games registration is live!

https://competitioncorner.net/events/14479/details

Welcome to the 13th annual Apollo Games! This year’s format will be teams of 2, Male & Female.

For the third time we are offering 3 divisions. RX, Scaled & Beginner. We’re excited to offer more opportunities for those that would like to experience a competition.

Check the event page (linked above) for workout details and event information.

With supply chain and shipping issues being what they are these days we need to get the shirt order in earlier than usual. To guarantee your shirt you need to register by September 2nd.

“Bad Boys”
20 Rounds: teams of 2
250/200 Meter Row
10 Shuttle Runs

Box Brief:
Apollo Games registration is live!

https://competitioncorner.net/events/14479/details

Welcome to the 13th annual Apollo Games! This year’s format will be teams of 2, Male & Female.

For the third time we are offering 3 divisions. RX, Scaled & Beginner. We’re excited to offer more opportunities for those that would like to experience a competition.

Check the event page (linked above) for workout details and event information.

With supply chain and shipping issues being what they are these days we need to get the shirt order in earlier than usual. To guarantee your shirt you need to register by September 2nd.

“Armageddon”
For Time:
50/40 Calorie Row
50 Box Jumps (24/20)
40 Kettlebell Swings (70/53)
40 V-Ups
30 Chest to Bar Pull-ups
30 Burpees
20 Shoulder to Overhead (155/105)
20 Front Squats (155/105)
10 Bar Muscle-ups
100 Double Unders
30-Minute Time Cap

Quote of the Week:
“Yesterday I dared to struggle. Today I dare to win.”
Bernadette Devlin

Box Brief:
Apollo Games registration is live!

https://competitioncorner.net/events/14479/details

Welcome to the 13th annual Apollo Games! This year’s format will be teams of 2, Male & Female.

For the third time we are offering 3 divisions. RX, Scaled & Beginner. We’re excited to offer more opportunities for those that would like to experience a competition.

Check the event page (linked above) for workout details and event information.

With supply chain and shipping issues being what they are these days we need to get the shirt order in earlier than usual. To guarantee your shirt you need to register by September 2nd.

“Insidious”
7 Minute AMRAP:
15 Calorie Row
5 Wall Walks

3-Minute Rest

7 Minute AMRAP:
15 Burpees
5 Deadlifts (275/195)

Recipe of the Week:
Another fun and interesting dinner to try! Here is a tasty Ground Turkey Stir Fry recipe!

INGREDIENTS
Stir Fry Sauce
1/4 cup soy sauce ($0.24)
1/2 Tbsp toasted sesame oil ($0.16)
1/2 Tbsp brown sugar ($0.02)
1 pinch red pepper flakes (optional) ($0.02)
1 Tbsp water ($0.00)
Stir Fry
2 bell peppers ($2.00)
4 green onions ($0.22)
2 oz. spinach (two large handfuls, or 1/4 of an 8oz. bag) ($0.30)
2 Tbsp cooking oil of choice ($0.08)
2 cloves garlic, minced ($0.16)
19 oz. ground turkey* ($3.49)
For Serving
1/4 cup chopped peanuts ($0.12)
2.5 cups cooked brown rice ($0.60)

INSTRUCTIONS
STEP 1
Make the stir fry sauce by stirring together the soy sauce, toasted sesame oil, brown sugar, red pepper, and water until the sugar is dissolved. Set the sauce aside.

STEP 2
Dice the bell peppers and slice the green onions.

STEP 3
Heat the cooking oil in a very large skillet over medium heat. Once hot, add the ground turkey and minced garlic. Stir and cook until the turkey is cooked through and no water is left pooling on the bottom of the skillet (8-10 minutes).

STEP 4
Once the turkey is cooked and the moisture has evaporated, add the bell pepper and green onions to the skillet. Stir and cook for about 2 minutes more, then add the spinach and continue to cook just until it is about half wilted (1-2 minutes).

STEP 5
Pour the stir fry sauce into the skillet. Continue to stir and cook the turkey and vegetables until everything is coated in sauce and the spinach is fully wilted (about 2 minutes more).

STEP 6
Serve about 1 cup of the stir fry mixture with 1/2 cup rice and a sprinkle of chopped peanuts over top.