WOD

“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:

“12 Days of Christmas”
For Time:
200 Meter Run
2 HSPU
3 Deadlifts (275/185)
4 Thrusters (95/65)
5 Ring Dips
6 Pull-ups
7 Box Jumps (24/20)
8 Wall Balls (20/14)
9 Knees to Elbows
10 KBS (53/36)
11 Burpees
12 Man Makers

Christmas Schedule:
Christmas Eve – Only 8:30 and 9:30am classes
Christmas Day – Closed

Box Brief:
We want to take a moment to thank each and every one of you for being part of our incredible community this year.

As we celebrate this festive season, we wish you and your loved ones joy, peace, and good health. May you find time to relax, recharge, and enjoy the holiday season to the fullest!

We look forward to crushing new goals together in the coming year. Stay strong, stay motivated, and see you in the gym soon!

Merry Christmas and Happy New Year!

“Montoya”
5, 2 Minute Clocks:
30 Meter Farmers Carry (50s/35s)
30 Anchored Sit-ups
Max Dumbbell Squat Cleans (50s/35s)
Rest 2 Minutes

Quote of the Week:
“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.”
Carl Bard

Christmas Schedule:
Christmas Eve – Only 8:30 and 9:30am classes
Christmas Day – Closed

Box Brief:
Bring A Friend Day is on Thursday!

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.[email protected]

“Funday”
For Time: teams of 2
100 Goblet Squats (70/53)
10 Rope Climbs
100/80 Calorie Row
100 V-Ups
100 Kettlebell Lunges

Recipe of the Week:
Salmon and rice is a staple for most meal preps so why not try a variation to the same old recipe? Give this Salmon and Dill Rice recipe a try!

Ingredients:
Fish
2lb (wild) salmon, skin removed and cut into 3-5 large pieces
1 tablespoon olive oil
2 teaspoons fresh cracked pepper
1 teaspoon mineral salt
juice from 1 lime
1/3 cup parsley, finely chopped

Rice
salt & pepper to taste
1 tablespoon olive oil
1.5 cups uncooked basmati rice, rinsed
1 small white onion, diced
2 tablespoons dried dill
2 teaspoons cumin
1.5 tablespoons minced garlic (2 cloves)
1 tablespoon lime zest *
2 cups low sodium chicken broth

Step 1
Let’s start by marinating the salmon. Place the salmon pieces in a bowl or sealable plastic bag. Add olive oil, cracked pepper, salt, lime juice, and finely chopped parsley. Rub the marinade all over the salmon pieces and set aside to marinate for 15 – 20 minutes.

Step 2
Heat a Dutch oven or heavy-bottomed pot over medium-high heat. Once hot, add olive oil and diced onion. Sauté until the onion is translucent and fragrant.

Step 3
Add rinsed basmati rice, dried dill, cumin, minced garlic, and lime zest to the pot. Stir well to ensure that every grain of rice is coated in the oil and seasoning.

Step 4
Pour in low sodium chicken broth and enough water to cover the rice. Reduce the heat to low and let it simmer gently with the lid on until the liquid no longer covers the rice, about 10 – 12 minutes.

Step 5
Once the liquid has reduced, place the marinated salmon pieces on top of the rice. Cover the pot and continue to cook for an additional 8 – 12 minutes or until the rice is cooked through and the salmon is flaky and fully cooked.

Step 6
After cooking, let the dish rest covered for at least 12 – 15 minutes before flaking the salmon and rice with a fork.

Step 7
Use a fork to gently flake the salmon and mix it with the rice until well incorporated.

“Cool, Calm, Collected”
On the 5:00 for 4 Rounds:
400 Meter Run
20 Burpees
20 Pull-ups

Meme of the Week:

Deadlift
5 x 3

“Up, Up and Away”
10 Minute Ladder: 2/2, 4/4, 6/6, etc….
Box Jumps (30/24)
Kettlebell Swings (70/53)

Box Brief:
We are so excited to announce a FREE gift card for our members to give to any of their friends who are interested in joining.

No cost to you! We will have them at the front desk. Feel free to grab one (or two) and gift them to your friends and family this holiday.

For membership only. Not retail.

These Gift Cards are good through January.

This promotion cannot be combined with any other offers.

“Tug of War”
20 Minute AMRAP:
20 Pulls on the Rower (for meters)
20 Weighted Sit-ups (20/14)
20 Ring Dips

Box Brief:
We are so excited to announce a FREE gift card for our members to give to any of their friends who are interested in joining.

No cost to you! We will have them at the front desk. Feel free to grab one (or two) and gift them to your friends and family this holiday.

For membership only. Not retail.

These Gift Cards are good through January.

This promotion cannot be combined with any other offers.