WOD

“Pringles”
For Time:
1000/900 Meter Row
80 Wall Balls (20/14)
60 Toes to Bar
40 Handstand Push-ups
200 Meter Farmers Carry (53s/36s)

Recipe of the Week:
Meal prep time! Give this Sheet Pan Honey Mustard Dill Baked Salmon & Veggies a try!

Ingredients:
Protein
2.5 lb (wild) center-cut salmon
spray avocado oil
1 tablepsoon smoked paprika
1 tablespoon cracked pepper
Sauce
3 tablespoons raw honey, melted
1 tablespoon dijon mustard
1 teaspoon garlic powder
2 teaspoons dried dil
1 tablespoon fresh lemon juice
white vinegar
2 tablespoons arrowroot flour mixed with 1 tablespoon water
Veggies
1 lb Brussels sprouts
1 lb THICK asparagus spears

Instructions:

Step 1
Set oven to 410F / 210C.

Step 2
Add the ingredients for the sauce except for the arrowroot in a microwaveable safe bowl or cup.

Whisk together the ingredients and add to the microwave for 2 minutes or until it simmers.

Add the arrowroot and stir continuously to thicken. Set aside in the fridge to thicken.

Step 3
Pat the salmon dry with a paper towel.

Lightly spray with oil, add the seasonings, and rub all over the salmon.
Note: the salmon should be somewhat sticky on the outside which will help the sauce stick to the salmon.

Step 4
Line a sheet pan with parchment. Add the veggies, lightly spray with oil, and then season with sea salt & pepper. You can even add herbs if you’d like. Toss the veggies in the seasoning.

Arrange the veggies around the edges of the sheet pan and place the salmon in the middle of the sheet pan.

Step 5
Spoon 2 tablespoons of the cooled sauce over the salmon and spread it out using a spoon or brush. Reserve the rest of the sauce.

Step 6
Place in the oven and bake for 20 minutes. After 10 minutes, remove from the oven and baste again and roast for the remaining time. You will likely have left over sauce – save it to use on another roasted protein, veggie or even grains!

Note: continue to monitor the salmon and if white residue (albumin) begins to ooze out, remove the salmon from the oven.

Step 7
Enjoy immediately fresh out of the oven.

If this is for meal prep, store it in an airtight container in the fridge for 2 – 3 days.

“Triple Double”
30 Rounds: teams of 3
4 Burpees
6 Shuttle Runs
8 Double Kettlebell Swings

Meme of the Week:

5 Rounds Not for Time:
3 Deadlifts
10-20 GHD Sit-ups
:15 Bike Sprint

Box Brief:
Alright, the Competition Class is happening! We hope all of you join us as we work towards better. Whatever that is. Whether it’s competing at your first local competition or to qualify for The CrossFit Games. We are here to help! The schedule will be fluid each month as we work around Chad’s rotating schedule and find a day and time that works best for everyone. Our first meeting will be Saturday April 13th at 10:30am. See you there!

“MG”
10 Minute Clock:
1 Mile Run
Max Rope Climbs
3-Minute Rest

6 Minute Clock:
800 Meter Run
Max Box Jumps (24/20)
3-Minute Rest

4 Minute Clock:
400 Meter Run
Max Ring Dips

Box Brief:
Come join us this Saturday as we cheer on several teams from Apollo competing at Fast Times at West Tech High. Stay for the entire thing or pop in for an event or two. You can find full event details here.

“Sweet”
12 Minute EMOM
1 Squat Clean

“Sweet”
7 Minute AMRAP:
2 Bar Muscle-ups
4 Squat Cleans (155/105)
24 Double Unders

Quote of the Week:
“No one can make you feel inferior without your consent.”
Eleanor Roosevelt

Box Brief:
Come join us this Saturday as we cheer on several teams from Apollo competing at Fast Times at West Tech High. Stay for the entire thing or pop in for an event or two. You can find full event details here.

Alright, the Competition Class is happening! We hope all of you join us as we work towards better. Whatever that is. Whether it’s competing at your first local competition or to qualify for The CrossFit Games. We are here to help! The schedule will be fluid each month as we work around Chad’s rotating schedule and find a day and time that works best for everyone. Our first meeting will be Saturday April 13th at 10:30am. See you there!

“Ten out of Ten”
10 Rounds:
1 Minute Clock:
2 Wall Walks
4 Deadlifts (275/195)
Max Wall Balls (20/14)
1 Minute Rest

Recipe of the Week:
Here is a good one to try out this week!

“Pick and Choose”
4 Rounds: teams of 2
1000 Meters
50 Kettlebell Swings (53/36)
6 Rope Climbs

Meme of the Week:

Front Squats
5 x 5
1 Pause Squat + 4 Front Squats

10 Minute EMOM: 40 seconds work, 20 seconds rest
Odd Minutes – Banded Bicep Curls
Even Minutes – Dumbbell Skull Crushers

Box Brief:
Bring A Friend Day is on Thursday!