WOD

“Fresh Prince”
30 Rounds: teams of 2
10 Kettlebell Swings (53/36)
15 Air Squats
20 Double Unders

Meme of the Week:

Single Arm Suitcase Deadlift
4 x 8 (each side)

Single Arm Dumbbell Bench Press
4 x 8 (each side)

Core Finisher
Face Down Chinese Plank
Accumulate 5 minutes

Box Brief:
Join us this Saturday from 8am-12 to hit 1 Rep Max Lifts in the Back Squat, Deadlift, and Bench Press with a BBQ starting at 10am. We will have big lifts, delicious food and drinks, and good vibes. This will not be run like a normal class. We will put a warm-up on the board and coaches will be there to assist. Take your time and have fun as we put an exclamation point on the conclusion of the 12 week strength cycle. Family and friends are welcome. See you there!

“Clove”
4, 3 Minute AMRAPs:
500/400 Meter Row
Max Burpee Pull-ups
Rest 3-minutes

Box Brief:
Join us this Saturday from 8am-12 to hit 1 Rep Max Lifts in the Back Squat, Deadlift, and Bench Press with a BBQ starting at 10am. We will have big lifts, delicious food and drinks, and good vibes. This will not be run like a normal class. We will put a warm-up on the board and coaches will be there to assist. Take your time and have fun as we put an exclamation point on the conclusion of the 12 week strength cycle. Family and friends are welcome.

Bulgarian Split Squats
4 x 8 (each side)

“Grace”
For Time:
30 Clean & Jerks (135/95)
7 Minute cut-off

Quote of the Week:
“Don’t watch the clock; do what it does. Keep going.”
Sam Levenson

Box Brief:
Join us this Saturday from 8am-12 to hit 1 Rep Max Lifts in the Back Squat, Deadlift, and Bench Press with a BBQ starting at 10am. We will have big lifts, delicious food and drinks, and good vibes. This will not be run like a normal class. We will put a warm-up on the board and coaches will be there to assist. Take your time and have fun as we put an exclamation point on the conclusion of the 12 week strength cycle. Family and friends are welcome. See you there!

“Green Mile”
20 Minute EMOM:
Minute 1 – 60 Double Unders
Minute 2 – 4 Shoulder to Overhead + 6 Front Rack Lunges (185/130)
Minute 3 – 6 Muscle-ups
Minute 4 – 18/14 Calorie Row

Recipe of the Week:
Let’s spice up our meal prep this week! Try out the beef stir fry recipe below for something new!

“Man Cave”
18 Minute AMRAP: teams of 2
6 Shuttle Runs
40 Meter Farmers Carry*
*Every 10 Meters, starting at 0, perform 1 Man Maker (35s/25s)

Meme of the Week:

Dead Stop Deadlifts
Build to a heavy set of 2
Then
5 Reps @ 85% of you heaviest set of 2

Bench Press
Build to a heavy set of 2
Then
5 Reps @ 85% of you heaviest set of 2

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

Congrats on being the June Member of the Month! To start things off, tell us about yourself. Who is Alex Zambrano? What are your biggest fears? What are you great at? What are you working on to improve yourself? Answer one or all of these.
Now introducing the man, the myth, the legend – Alex Zambrano. He hails from the mean streets of North Las Vegas. Coming in at 6’4, with a magnificent beard. He is the reigning, defending Dad of the year.
I am a big WWE fan so thought I would give it a WWE feel with the introduction. I was born in LA but raised here in North Las Vegas. Biggest fear is the Dodgers losing in the World Series (Again!) Something I am great at is Monopoly and also naming that tune. My range of music spans about 80 years.

How did you get started in CrossFit and what keeps you coming back to Apollo.
My wife and I are good friends with George and RaJah and they had invited us back in 2016 or 2017 for bring a friend day at Apollo and we enjoyed it. We didn’t actually join a CrossFit gym until May 2021. The goal for us was to find something we both enjoyed as a couple and CrossFit has definitely been that. I keep coming back to challenge myself but also for the community. The Apollo members are great and new friendships have come of that.

You have a beautiful family! Have you always wanted to be a dad or is it a role you grew in to?
The beauty definitely comes from the wifey with just a sprinkle of myself. Having kids and being a Dad was on the “adult checklist” but never did I imagine it would be as great as it has been. It’s a role I am continuing to grow in but I wouldn’t change a thing. My dad passed before I came a dad and I do my best in honoring him through my parenting and would think he would be proud.

Which fictional character are you most like?
Jim Halpert from The Office. I flirted with the girl I worked with who had a boyfriend at the time and ended up marrying her. This was in high school so Bree’s relationship with “the other guy” wasn’t all that serious. Jim treats Pam as his best friend and also cares for his friends but is known to joke around. This sums me up pretty well where I treat Bree as my best friend, care for my friends but also tend to joke around. A lot.

What would you do if you won the lottery?
Buying a private island and never to be heard from again. In all seriousness, I would eliminate our debt along with our immediate families debt. I would also give my church a generous donation from but state its from an anonymous source. The dream is to be completely debt free along with our family.

What year did you graduate and what song was played WAY TOO MUCH at your high school prom?
I graduated high school in 2009 from Cheyenne (CHI-TOWN!). I don’t know which song was played too much at prom but I remember Ridin Dirty by Chammillionaire ALWAYS being on the radio. That song was played way too much during the high school years.

When you were a kid, what did you want to be when you grew up?
I imagined myself coming out to a theme song, jumping off top ropes and dropping elbows when I was kid since I was big wrestling fan. Now I live vicariously through my son who is also dropping elbows on his stuff animals from the couch and has caught the WWE fever.

“Power Wash”
5, 2-Minute AMRAPs:
10 Power Snatches (115/80)
10 Lateral Burpees Over the Bar
Max Row for Calories
Rest 2-Minutes

Box Brief:
Bring A Friend Day is on Thursday!

Tactical Class is on Saturday at 10:30am. All experience levels are welcome!