WOD

Refer A Friend

Invite A Friend To Check Us Out!
20
Apr

Thursday 4.21.2022

“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

Pool
19
Apr

Wednesday 4.20.2022

Cecilia

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

Nathaniel
18
Apr

Tuesday 4.19.2022

Kaylee & RaJah

“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.

17
Apr

Monday 4.18.2022

LeeAnn

“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.

14
Apr

Friday 4.15.2022

Aaron H

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

13
Apr

Thursday 4.14.2022

Justin, Edwin & Elizabeth

“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:

12
Apr

Wednesday 4.13.2022

Back Squat
10 @ 45% of 1RM
10 @ 55%
5 @ 65%
5 @ 75%
Max Reps @ 85%
5 @ 75%
5 @ 65%
10 @ 55%
10 @ 45%

“Simple Plan”
3 Rounds:

75 Double Unders
50 Air Squats
35 Push-ups

Tomorrow’s Forecast:
Run – Row

Box Brief:
Nutrition is such a massive key to success in our pursuit to living healthy and happy lives. This is why we are putting on another nutrition/lifestyle challenge, starting on April 18th.

For 5 weeks we will all work together to limit our sugar and alcohol intake, increase our protein and vegetable intake and pick a custom lifestyle habit.

The initial cost is $50 but we hope you earn every cent back. At the beginning of the challenge we will give all participants a log book to keep track of habit consistency throughout the 5 weeks. At the end of the challenge, if you hit 90% compliance or better, you will EARN YOUR ENTIRE ENTRY FEE BACK! Yup!

Our genuine hope is that every single person who participates ends up paying nothing for this challenge and in return, creates a healthier lifestyle with great eating habits.

Our goal is that EVERY SINGLE PERSON at Apollo participates in this challenge. To help rally the troops we would like to have a friendly competition with registration.

Men Vs Women. Whatever gender has the fewest people participating will require the coaches of that gender to complete 1 burpee for every person who signed up. For example: 50 men, 55 women means the male coaches will have to do 105 burpees.

Here is the fun part… The losing coaches must eat a food item (yet to be determined) just before beginning their burpees.

The burpee punishment and challenge Q&A will be on Saturday, April 16th at 10:30am.

Oh and 1 more thing. Non-members are welcome to participate. You can have them text Momica if they are interested. (702)604-1298

11
Apr

Tuesday 4.12.2022

Monica

“Off the Chain”
For Time:

50 KBS (72/53)
50 KBS (53/45)
50 KBS (45/36)
50 KBS (36/25)

“Death By 10m Sprint”

Tomorrow’s Forecast:
Back Squats – Double Unders – Push-ups

Question of the Week:
If you were given the opportunity to travel to space, would you?

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.