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Wednesday 9.14.2022

Sean, Cecilia & Kira

Back Squat
Build to a heavy single
5 Reps @ 75% of your heaviest lift

“Explore the Upside Down”
6 Minute Ladder:
(1/2, 2/4, 3/6, 4/8, 5/10, etc….)
Wall Facing Strict Handstand Push-ups
Weighted Step-ups (50/35)

Apollo Games Nutrition Preparation:
Hey Apollo Fam! Elizabeth G here- what you may not know about me is that I have been
interested in nutrition and have done a deep dive into all things regarding health and fueling our
bodies for the past 9 years. I got into this because my son needs a feeding tube for his nutrition
and was getting sick from traditional tube formulas. I transitioned him to a blended diet made of
whole foods and have seen amazing positive changes from that simple idea-that real food really
makes a difference in our health and performance. Most recently, I worked for a company called
Eat to Perform as a macro coach for almost 3 years. I was certified by them to coach a variety of
different types of people-anyone from grandparents who don’t work out all the way to Olympic
athletes. I’ve decided to bring that knowledge to you all and help you to optimize your general
health and performance as best I can. That being said, I’m just a regular person, busy mom,
and use CrossFit and endurance events to stay in shape-all with the help of prioritizing counting
macros to accomplish my goals.

Enough about me, let’s get you ready for the Apollo Games! Over the next five weeks, I’ll be
sending you some bits of knowledge to help you look and feel your best for game day 🙂
A good place to start is with your sleep and hydration-we all have to sleep and we all SHOULD
be drinking water so let’s get into it:

Sleep and Hydration-now is the time to clean up your sleep habits and focus on proper
hydration to lay a good foundation for the next few weeks heading towards the Apollo Games.
Sleep is the cheapest way to optimize body composition. Prioritize 7-8 hours of sleep each
night, if you are getting less than this and you are not a new parent-you should consider
reducing your training intensity.

Tips for better sleep:
Make sure you are sleeping in a cool, dark room
Shut off electronics 1-2 hours before bedtime
Keep a notepad beside your bed to write down anything that keeps your mind racing at
Eliminate caffeine after noon so that it doesn’t interfere with your sleep

Tips for better hydration:
A good rule of thumb is to drink at least half your bodyweight in ounces of water per day,
slightly more if you are working out in the heat and/or work outside
Add in electrolytes for longer training sessions or days outside in the heat
Get a favorite water bottle and carry it with you, sip on it throughout the day
Whenever you are out and ordering food, add a water

Get started this weekend-let’s see how you feel heading into next week’s games prep 🙂


Tuesday 9.13.2022

“Running Up That Hill”
For Time:
teams of 2
2 Mile Run
100 Toes to Bar
200 Double Unders
100 Chest to Bar Pull-ups

Quote of the Week:
“Life is like riding a bicycle. To keep your balance, you must keep moving.”
Albert Einstein


Monday 9.12.2022

Cecilia, Portia & Monica

Build to a heavy single
5 Reps @ 75% of your heaviest lift

14 Minute AMRAP:

7 Burpee Box Jump Overs
14 Wall Balls (20)(11ft/9ft)
21 Calorie Row

Question of the Week:
Whose your favorite football team?


Friday 9.9.2022


Front Squat
Build to a heavy single
5 Reps @ 75% of your heaviest lift

3 Rounds:

10 Front Squats (185/125)
7 Muscle-ups

Recipe of the Week:
Want to mix up your source of protein? Try out this Garlicky fried rice with crisp pork.

1/3 cup (80ml) peanut oil
4 garlic cloves, thinly sliced
300g minced pork
1/4 cup (80g) chilli bean sauce
1 bunch garlic chives, chopped
4 cups (580g) cooked jasmine rice or other long-grain rice
Fried eggs, to serve

Heat oil in a wok over medium-high heat. Add garlic and cook for 2-3 minutes until golden. Remove using a slotted spoon and set aside. Add pork to the garlic oil in the wok and cook, breaking up mince with a wooden spoon, for 6-7 minutes until lightly caramelized. Add chilli bean sauce and cook for 2 minutes or until lightly caramelized. Add chives and rice and cook, tossing in the pan, for 3 minutes or until coloured. To serve, top with fried eggs and scatter with crisp garlic.


Wednesday 9.7.2022


15 Minute AMRAP:

10 Power Snatches (95/65)
10 Toes to Bar
10 Push Press (95/65)
10 Box Jump Overs (24/20)
10 Minute Clock:
Build to a heavy snatch

Recovery of the Week:
It’s time for some yoga! Take some time to follow along with this video.


Tuesday 9.6.2022

“Hakuna Tabata”
8 Rounds (each)20 Seconds Work, 10 Seconds Rest
Row for Calories
Hollow Rocks
Shuttle Runs
Rings Rows

Question of the Week:
What season of the year is your favorite?

Box Brief:
Apollo Games is on October 8th! You must register by September 9th to guarantee a tshirt. Click here to register.

Happy Labor Day! To celebrate we are reducing our class schedule today to just the 8:30 and 9:30 am classes.