WOD

“Every Breath You Take”
20 Minute AMRAP:
5 Strict Pull-ups
10 Hand Release Push-ups
15 Step-ups (24/20)
Every 2 Minutes – 40 Double Unders (starting at 2:00)

Tomorrow’s Forecast:
Back Squat – Run – Thruster – Rope Climb

Quote of the Week:
“Sometimes the questions are complicated and the answers are simple.”
Dr. Seuss

Box Brief:
Spring is in the air! To enjoy the beautiful weather we are having a Field Day on Saturday, April 30th at Centennial Hills Park. Bring the kids and enjoy some fun in the sun, BBQ and snow cones. Check out the flyer below for more information.

We are going to mix things up a bit with Bring A Friend Day. Beginning immediately, we will have Bring A Friend Day only once a month on the first Friday of the month. This means our next Bring A Friend Day is on May 6th. If you’d like your friend to try a class before then, let one of our coaches know so we can look at the programming ahead and let you know which
day would be the best to try.

“Brandi”
5 Rounds:
400 Meter Run
15 Power Snatch (75/55)

Box Brief:
Congrats to Sandy for being the March Member of the Month at Apollo! Scroll down to learn more about Sandy.

“Downfall”
20 Minute AMRAP:
20/15 Calorie Row
15 Handstand Push-ups
10 Strict Pull-ups
100 Meter Single KB Farmers Carry (72/53)

Tomorrow’s Forecast:
Run – Snatch

Back Squat
5 @ 50% of 1RM
5 @ 60%
3 @ 70%
3 @ 80%
Max Reps @ 90%

“Lopsided”
10 Minute AMRAP:
20 Meter 1 Arm KB Lunges (53/36)
Sit-ups (5,10,15,20,25,30, etc….)

Tomorrow’s Forecast:
Row – Handstand Push-ups – Pull-ups – Farmers Carry

“Hoax”
7 Rounds:
20 Kettlebell Swings (53/36)
15 Ring Dips
50 Double Unders

Tomorrow’s Forecast:
Back Squat – Lunges – Sit-ups

Box Brief:
Spring is in the air! To enjoy the beautiful weather we are having a Field Day on Saturday, April 30th at Centennial Hills Park. Bring the kids and enjoy some fun in the sun, BBQ and snow cones. Check out the flyer below for more information.

“Napalm”
2 Rounds:
10 Bar Muscle-ups
20 Bar Facing Burpees
30 Deadlifts (225/155)
40 Wall Balls (30/24)

Tomorrow’s Forecast:
Kettlebell Swings – Ring Dips – Double Unders

Box Brief:
Spring is in the air! To enjoy the beautiful weather we are having a Field Day on Saturday, April 30th at Centennial Hills Park. Bring the kids and enjoy some fun in the sun, BBQ and snow cones. Check out the flyer below for more information.

8 Minute EMOM:
1 Snatch
1 Overhead Squat

“Quarterfinals Workout 22.5”
For Time:
30 Calorie Row
20 Burpee Box Jump Overs (24/20)
10 Snatches (???)

Recipe of the Week:
Instant Pot recipes are a life saver when you need to multitask at home. Try out this Instant Pot Chipotle Chicken Rice Bowls recipe to help you out!

Ingredients:
FOR THE BROWN RICE
2 cups uncooked U.S.-Grown long grain brown rice
2 1/ 2 cups water
1 bunch cilantro, coarsely chopped
FOR THE ROASTED VEGETABLES
3 bell peppers, diced in large chunks
1 large red onion, diced
2 tablespoons extra virgin olive oil
Kosher salt, to taste

FOR THE CHIPOTLE CHICKEN
8 boneless skinless chicken tenders, or 4 chicken breasts
1 small yellow onion, diced
1 tablespoon garlic, minced
1/ 2 teaspoon salt
1/ 2 teaspoon black pepper
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon paprika
2 chipotle peppers, in adobo sauce, individual peppers- NOT 2 cans, (*see note)
1 14 ounce can petite diced tomatoes, in their juices
1/ 4 cup lime juice, (or juice from 1 medium lime)
1/ 4 cup honey
Cornstarch slurry, (1 teaspoon cornstarch whisked into ¼ cup water)
1 avocado, sliced `

FOR THE CHIPOTLE LIME GREEK YOGURT
1/ 2 cup nonfat plain Greek yogurt
2 tablespoons fresh lime juice
2 teaspoons adobo chipotle pepper sauce, (sauce leftover from canned chipotle peppers)
2 teaspoons honey
1 teaspoon (optional) light mayonnaise
Salt and pepper, to taste

Instructions:
STEP 1
Preheat oven to 375°F. While the oven preheats, add uncooked U.S.-Grown long grain brown rice to the Instant Pot or pressure cooker. Pour in water. Close the Instant Pot lid and turn the steam valve to the sealed position. Set the Instant Pot to pressure cook (manual) at high pressure for 15 minutes. When finished, allow the pressure to naturally release for 10 minutes (just leave the Instant Pot alone). After the “10 minute” natural release, turn the steam valve to the venting position. Do this carefully to avoid burning yourself. I like to use a long spoon to turn the valve. Wait for the steam to escape and then open the Instant Pot lid. Fluff with a fork and remove rice from the Instant Pot. Stir in the cilantro. Wash the pot to prepare it for making the chicken.

STEP 2
Place veggies on a large baking sheet. Drizzle the top with olive oil and sprinkle with salt. Toss veggies in the olive oil and salt using your hands or a spoon. Place the baking sheet in the oven and set a timer for 10 minutes. After 10 minutes, remove the veggies from the oven and flip with a spatula. Bake for another 5-10 minutes until slightly charred. Remove from the oven and set to the side.

STEP 3
Add chicken, onion, garlic, spices, chipotle peppers (save sauce), diced tomatoes (and juices), lime juice, and honey to the Instant Pot. Stir to coat chicken in sauce. Close the Instant Pot lid and turn the steam valve to the sealed position. Set the Instant Pot to pressure cook (manual) at high pressure for 12 minutes. *See note if using frozen chicken breast. When time is up, immediately turn the steam valve to the venting position. Do this carefully to avoid burning yourself. I like to use a long spoon to turn the valve. Wait for the steam to escape and then open the Instant Pot lid.

STEP 4
Once you can open the lid, turn the Instant Pot off. Remove the chicken to a large bowl or plate. Turn the Instant Pot to saute mode (high). Bring the cooking liquid to a simmer. Let simmer for 10 minutes, stirring occasionally, until the liquid reduces by about half. Meanwhile, shred chicken with two forks. Add the cornstarch slurry to finish thickening the sauce. Once the liquid is reduced, turn the Instant Pot off. Return the chicken into the Instant Pot, and stir the chicken to coat in sauce.

STEP 5
Prepare the sauce (I like to do this while the chicken is pressure cooking). Blend together the Greek yogurt, lime juice, adobo chipotle pepper sauce, honey, mayo, salt, and pepper in a food processor until smooth. Taste and add additional salt or lime juice as desired.

STEP 6
Assemble the bowls. Place cilantro rice in the bowl first. Top rice with chicken, veggies, avocados, and Greek yogurt sauce. Serve and enjoy! *Note: if you love heat, feel free to add an extra pepper or stir in a few teaspoons of sauce from the can *Note: if using frozen chicken, cook for 15 minutes

“Jerry”
For Time:
1 Mile Run
2000 Meter Row
1 Mile Run

Tomorrow’s Forecast:
Snatch – Row – Burpee Box Jump Over

Meme of the Week: