Front Squat
Build to heavy double
“Fractured”
5 Rounds:
9 Thrusters (95/65)
9 Sumo Deadlift High Pulls (95/65)
Quote of the Week:
“What seems impossible today will someday become your warm-up.”
Denzel Washington
Box Brief:
Comp Class returns on Saturday the 25th at 10:30am. All ability levels are welcome.
Bring A Friend Day is on Thursday!
“S & E”
20 Minute EMOM:
Minute 1 – 3 Bench Press
Minute 2 – Max Double Unders
Minute 3 – 3 Deadlifts
Minute 4 – Max Burpees
Recipe of the Week:
This is the best recipe. That is all.
“Dale”
8 Rounds:
250 Meter Row
100 Meter Run
50 Meter Run
25 Meter Run
Meme of the Week:
“New for Two”
21 Minute Clock: teams of 2
Buy In – 120 Double Unders
AMRAP
20 Russian Kettlebell Swings (70/53)
40 Sit-ups
@7:00 – Buy In – 60 Box Jumps (24/20)
AMRAP
20 Calorie Bike
40 Sit-ups
@14:00 – Buy In – 30 Burpees Over the Kettlebell
AMRAP
10 Sandbags Over the Bar
40 Sit-ups
Box Brief:
New Years Schedule:
New Years Eve – Last class is at 3:30pm
New Years Day – Open Gym from 7am-Noon
Join us on January 6th as we kick off our annual macro challenge at Apollo.
Elizabeth is our in house nutrition guru and she will be writing all of our macro prescriptions to ensure a very successful start to 2024.
We wanted this to be as inclusive as possible so the cost to participate is ONLY $40.
No longer a member at Apollo? No worries! Send us an email to participate.
Pause Back Squat + Back Squat
Build to heavy single
“Wacky”
For Time:
1000 Meter Row
50 Front Squats (95/65)
30 Push-ups
Box Brief:
New Years Schedule:
New Years Eve – Last class is at 3:30pm
New Years Day – Open Gym from 7am-Noon
Join us on January 6th as we kick off our annual macro challenge at Apollo.
Elizabeth is our in house nutrition guru and she will be writing all of our macro prescriptions to ensure a very successful start to 2024.
We wanted this to be as inclusive as possible so the cost to participate is ONLY $40.
No longer a member at Apollo? No worries! Send us an email to participate.
“Dreamy”
25 Minute AMRAP:
100 Meter Run
20 Power Cleans (115/85)
20 Toes to Bar
200 Meter Run
15 Power Cleans (135/95)
Pull-ups
300 Meter Run
10 Power Cleans (165/115)
10 Chest to Bar Pull-ups
400 Meter Run
5 Power Cleans (185/125)
5 Bar Muscle-ups
Quote of the Week:
“Doubt kills more dreams than failure ever will.”
Suzy Kassem
Box Brief:
New Years Schedule:
New Years Eve – Last class is at 3:30pm
New Years Day – Open Gym from 7am-Noon
Join us on January 6th as we kick off our annual macro challenge at Apollo.
Elizabeth is our in house nutrition guru and she will be writing all of our macro prescriptions to ensure a very successful start to 2024.
We wanted this to be as inclusive as possible so the cost to participate is ONLY $40.
No longer a member at Apollo? No worries! Send us an email to participate.
“Howdy”
30 Rounds: teams of 2
1 Deadlift
1 Hang Power Clean
1 Power Clean
1 Shoulder to Overhead
30 Minute Time Cap
Recipe of the Week:
Here is a great meal prep recipe to try going into the new year! Give this Coconut Chicken Rice Bowl a try!
Ingredients
1 1/2 lbs diced chicken breast
1 teaspoon kosher salt
1 teaspoon smoked paprika
1 teaspoon dried oregano or dried herbs
Sauce ingredients
1/2 onion, minced
3 cloves of garlic
1 teaspoon fresh grated ginger, or more if you like it extra gingery (I added 1 tablespoon)
1/4 cup chicken broth
1 1/4 cup canned light coconut milk, from 1 can
1 tbsp of tomato paste
1/2 teaspoon kosher salt
For the bowls:
fresh cilantro
3 cups cooked jasmine rice or basmati
more coconut milk, optional for topping
Instructions:
STEP 1
Season the chicken with salt, paprika and dried herbs.
STEP 2
Preheat a large skillet over high and spray with oil then brown the chicken in an even layer, 3-5 minutes.
STEP 3
Once browned, remove the chicken, reduce heat and spray with more oil. Add the onion, garlic, ginger, and cook 1 minute, then add the broth to deglaze the pan.
STEP 4
Simmer about 1 minute then add in the tomato paste, coconut milk, and 1/2 teaspoon salt.
Bring the sauce to a simmer for a few minutes to thicken, add the chicken back along with any juices and cook on medium heat 3 to 4 minutes.
STEP 5
Serve over jasmine rice and garnish with cilantro and drizzle with more coconut milk, if desired.
“Holiday Hangover”
20 Minute AMRAP:
500/400 Meter Row
75 Double Unders
50 Air Squats
2 Rope Climbs
5 Wall Walks
Meme of the Week:
