WOD

Jacks

For Time:
21-15-9
Deadlifts (275/190)
Strict ring dips

“Tabata”
Sit-ups
Ring Rows

Box Brief:
This Thursday is Bring a Friend Day! As a reminder this will happen every 2nd and 4th Thursday of the month.

To stay in the loop on all Apollo Social Club events go to the official Facebook page!

Craving something healthy and different for breakfast? I’ve posted the recipe and video for a delicious bacon-crusted breakfast pizza with broccoli.

I want to debut Apollo’s first weekly article with nutrition in mind. I believe this is the missing element for many people wishing for great results in the area of their fitness. In my opinion your diet is as important if not more so than the work you put in at the gym. Today’s article is A Sugary Albatross  by Brittany Saline warning of the dangers of sugar in your diet.

Lindsay

20 Minute AMRAP:
200 Meter farmers carry (53/36)
100 Meter walking lunge
50 Meter handstand walk

Box Brief:
Weightlifting clinic Saturday at 11:30am. The cost is $20 and it normally last about 2 hours.  Sign up if you like lifting heavy things.

Congrats to Shawn Jaffee for being April’s Member of the Month at Apollo! Scroll down to learn more about Shawn.

Shawn J.

Shawn! Congrats on being April’s Member of the Month! How does it Feel?
It only took 4 years. I Was wondering if it was ever going to happen. No really, it’s nice to be recognized, but I have to admit I haven’t been there that much lately because of my ever changing work schedule and my inability to get out of bed sometimes, but thank you.

So how did you find CrossFit, and how did you find us here at Apollo?
I started CrossFit about 5 years ago. A friend who now owns CrossFit Combine, introduced me to it, training me one on one in his garage. I was working out 1 – 2 days a week, and realized it wasn’t enough. Every week was like starting over each time, but I liked the individual attention. I would drive home from work every night past Apollo at 2 – 3 in the morning before you opened, and I would occasionally stop and look through the window to see the progress, but had no intention of joining. I didn’t understand at the time, the importance of suffering with other people going through the same pain as you, so I wasn’t really interested. That is until I walked in during a class one morning, several months later, and immediately noticed your enthusiasm and passion. I joined the next day I think.

Some may know that you bartend at The Wynn. I’m sure this makes for really good people watching. What is one of the craziest things you’ve witnessed at work?
My job is pretty good people watching, but it’s not all glamorous as one might think. I deal with a lot of high maintenance people that can be pretty demanding and obnoxious. So the story I have is more of a “feel good” one than an OMG. So I was working in a restaurant at the hotel, and Elaine Wynn, owner of hotel, was at my bar waiting for the rest of her party to show up. I was taking a drink order from some grumpy guy and I was asking him how he wanted his drink, because people are particular about the way they want their drink made. He got a big attitude and started to spout off.  Mrs. Wynn jumped in and said to him, “why do you have to be so difficult”, to which he replied “well, who are you”? she replied, I’m his (my) attorney. Kinda sticking up for me, because we have to bite our lip, and not say anything. Moments later, Warren Buffett walks in with his armada of security people, and Mrs. Wynn jumps up to greet him. He was the rest of her party she was waiting for. The grumpy guy turns to see Buffet, and of course he notices him and is awe struck. He watches as Wynn gives Buffet this big hug and kiss and he turns to me and asks “who is she?” I told him “Oh, that’s just Elaina Wynn, this is her hotel. The guys mouth fell to the floor, it was great. But more importantly, it was great to see someone in her position stick up for the little guy. Maybe not the juicy story you were looking for, but that’s the best PG rated one I could think of.

You’re about to be on the show “Naked and Afraid” and your allowed to bring one item for your 21 day trip on a tropical island. What do you bring?
If I was on N&A I guess the one think I would bring would have to be a mosquito net. Nothing worse than mosquitos and flies on ur face when ur trying to sleep.

It’s starting to get pretty hot. Any plans this summer to escape the heat?
Looking forward to the lake trip with ASC and maybe the paddle boarding thing we did last year again. That was fun. But mostly getting to spend more time with my kids camping and going to the beach once school is out.

Brad

2 Rounds: teams of 2
2 minute AMRAP – Medicine ball clean
2 minute rest
2 minute AMRAP – Row for calories
2 minute rest
2 minute AMRAP – HRPU
2 minute rest

Box Brief:
Starting this week we will be posting fitness/nutrition articles next to the office entrance on a weekly basis. And if a paper copy isn’t quite your thing, we will also be posting the same article on the blog Sunday nights. Enjoy all the knowledge!

Only a few more slots are available for the weightlifting clinic! It will start this Saturday at 11:30am and the cost is $20.

Just a reminder there is no 6:30am class tomorrow. The class will kick off again next Monday.

Jason

Sean Combs (a.k.a P. Diddy)

Front Squat:
10 – 10 – 10 – 5 – 5 – 5+
35%, 45%, 55%, 65%, 75%, 85%

4 Rounds: Not for time
10 Lunges w/KB in front rack (72/53)
20 Flutter kicks (four count)
20 Banded good mornings

Box Brief:
The 6:30am class had an amazing turnout today!  As a reminder tomorrow will be the last 6:30am class of the week.

The weightlifting clinic is a short 4 days away! It’s this Saturday at 11:30am with the amazing Ricky Rhinehart.  Cost is $20 and there are only a few spots left.

Cliff in the “pain cave”

5:30 class taking dynamics real serious

For Time:
30 HSPU
40 Pull-ups
50 KBS (53/36)
60 Sit-ups
70 Burpees

Coaches Note:

I have wanted to program this exact set of workouts since we first opened. Programming the same workout back to back is a true representation of what CrossFit is. Train for the unknown and unknowable. Most of our lives are repetitive and we face the same challenges every day. Here is our way of testing that inside the gym. This will be fun to see how many of you are able to beat yesterday’s score. 

-Chad

Box Brief:
The 6:30am class started strong with four members. Lets see if we can up attendance in the next two days!

Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the whiteboard. Cost is $20 and there are only 12 spots available. Sign up quick!

Tyler

Natasha & Alice

For Time:
70 Burpees
60 Sit-ups
50 KBS (53/36)
40 Pull-ups
30 HSPU

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the whiteboard. Cost is $20 and there are only 12 spots available. Sign up quick!

After collecting goods last week we had enough to create packages for 17 military members! We will send them out this week.

Tomorrow we start our first 6:30am class. This will be on trial basis and will only be on Mondays, Tuesdays and Wednesdays.

Throw the ball already!!!

Some of the fittest human beings on the planet. No big deal.

5 Rounds:
21 Bicep Curls (45/30)
15 Skull Crushers (45/30)
9 Bench Press @ Body Weight

Box Brief:
 Congrats to these studs! Apollo killed it this Open with some very impressive individual performances. We have #thefittest military, firefighters, police officers and master’s athletes in Nevada. Check out these performances by some of our amazing athletes (listed from left to right):
o Sandi Russo – 5th Fittest Female Masters (55-59) in Nevada
o Stephanie Mack – Fittest Female Military Member in Nevada
o David Kilpatrick – Fittest Male Military Member in Nevada
o Jason Lafreniere – Fittest Police Officer in Nevada
o Jay James – 5th Fittest Police Officer in Nevada
o Justin Field (not shown) – Fittest Firefighter in Nevada

Starting next Monday, April 4th, we are adding a 6:30am class Monday, Tuesday and Wednesday on a trial basis.

Dee

The Champs! AKA Swamp Donkeys

10 Rounds:
200 Meter Run
*rest 90 seconds

Box Brief:
Over the past 5 weeks we had 115 of our athletes making 28 teams, to compete and support each other through The CrossFit Open. In the end Team Swamp Donkeys takes home the belt!! You will forever have your names engraved on this trophy. Congrats to Suzanne, David, Tyler and Pat for being the fittest team at Apollo. You guys rock!

Starting next Monday, April 4th, we are adding a 6:30am class Monday, Tuesday and Wednesday on a trial basis.

Christina