WOD

“Dr.Izumi”
8 Rounds Each Station:
20 seconds work, 10 seconds rest
Ring Push-ups
V-Ups
Wall Balls (20/14)
Bike for Calories
Rope Climbs

Meme of the Week:

Bench Press
Build to a heavy single
Then
5 Reps @ 80% of you heaviest single

“Burpee What?”
For Time:
800 Meter Run
30 Burpee Bar Muscle-ups
800 Meter Run

Box Brief:
Summer programs are here! Starting June 3rd, we are adding classes for toddlers, kids, pre-teens, teens, and teens barbell. Send us an email at [email protected] if you’re interested. 

“Year 1”
21 Minute EMOM:
Minute 1 – 15/12 Calorie Row
Minute 2 – 30 Double Unders + 15 Sit-ups
Minute 3 – 6 Power Cleans (165/115)

Box Brief:
Comp Class is this Saturday at 10:30am. All experience levels are welcome!

Back Squat
Build to a heavy single
Then
5 Reps @ 80% of you heaviest single

“Escape Room”
8 Minute AMRAP:
10 Kettlebell Push Press (Arm 1) (53/36)
10 Meter Single Arm Front Rack Kettlebell Lunge (Arm 1) (53/36)
10 Kettlebell Push Press (Arm 2)
10 Meter Single Arm Front Rack Kettlebell Lunge (Arm 2)

Quote of the Week:
“Your present circumstances don’t determine where you can go; they merely determine where you start.”
Nido Qubein

Box Brief:
Comp Class is this Saturday at 10:30am. All experience levels are welcome! 

Summer programs are here! Starting June 3rd, we are adding classes for toddlers, kids, pre-teens, teens, and teens barbell. Send us an email at [email protected] if you’re interested. 

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

“Phoenix”
3 Rounds:
800 Meter Run
100 reps total Kettlebell Swings (53/36)/Push-ups

Recipe of the Week:
Time for a fun way to mix up salmon and rice. Try out this Steamed Salmon and Dill Rice recipe!

Ingredients:
Fish
2lb (wild) salmon, skin removed and cut into 3-5 large pieces
1 tablespoon olive oil
2 teaspoons fresh cracked pepper
1 teaspoon mineral salt
juice from 1 lime
1/3 cup parsley, finely chopped

Rice
1 tablespoon olive oil
1.5 cups uncooked basmati rice, rinsed
1 small white onion, diced
2 tablespoons dried dill
2 teaspoons cumin
1.5 tablespoons minced garlic (2 cloves)
1 tablespoon lime zest *
2 cups low sodium chicken broth
salt & pepper to taste

Garnish
capers
parsley

Instructions:
Step 1
Place the salmon in a bowl or sealable plastic bag. Add the Fish‘s ingredients and rub all over the salmon. Set aside to marinate at room temperature for 15 – 2o minutes as you prep the rice.

Step 2
Place a Dutch oven (heavy-bottomed pot) on medium-high heat. Once hot, add the ingredients for the “Rice” except for the garlic and chicken broth, and stir. Ensure every grain of rice is covered in oil and seasoning.

Step 3
Pour in the broth/water and reduce the heat to low to a gentle simmer. Place the top on and cook until the water no longer covers the rice, about 10 – 12 minutes, and the salmon filets can rest comfortably on top without being boiled.

Step 4
Once the liquid has reduced enough to see the top of the rice, place the salmon right on top and close the lid. Depending on whether the rice is cooked through, cook for an additional 8 – 12 minutes, then let rest covered for at least 12 – 15 more minutes before flaking.

Step 5
Use a fork to flake the rice and salmon, then stir and fold together to incorporate well.

“Game Show”
22 Minute AMRAP: teams of 2
Ring Dips = 1 point
Box Jumps = 1 point
Toes to Bar = 1 point
Calorie Row = 1 point
Calorie Bike = 2 points
Ski Erg = 2 points
Front Squat (95/65) = 1 point
Push Jerk (95/65) = 1 point
Thrusters (95/65) = 2 points

Meme of the Week:

“Party City”
20 Minute AMRAP:
10 Hang Power Snatches (95/65)
200 Meter Run
30 Sit-ups
4 Rope Climbs
50 Double Unders

Box Brief:
Summer programs are here! Starting June 3rd, we are adding classes for toddlers, kids, pre-teens, teens, and teens barbell. Send us an email at [email protected] if you’re interested. 

Back Squats
Build to a heavy set of 2
Then
5 Reps @ 85% of you heaviest set of 3

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

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

Congratulations on being the April Member of the Month! So often we find ourselves coming to the same class and seeing the same people. You’re an awesome person and we can’t wait to highlight you to the community as a whole. Let’s kick off the questions!

How long have you been doing CrossFit? What keeps you coming back for more?
I’ve been doing Crossfit for over 8 years, starting when I lived in NJ. What keeps me coming back is the variety of the workouts and the supportive people you get to meet while doing it.

We all remember what it was like to be new to CrossFit. What advice would you give to someone new to this training style?
That we all remember what it was like to be new to Crossfit – it’s okay to be nervous, it’s okay to be ‘last’ in the workout, and it’s okay to ask questions.

We know you’ve lived in several different locations over the years. What area has been your favorite and why?
I enjoyed my time living in Philly – it’s a walkable city and has a lot of the things that I enjoy readily available: good food, art, and music.

What is one thing most people at the gym wouldn’t know about you?
My first tattoo is of a Shel Silverstein drawing from his books of poetry I used to read as a kid.

If you had to make your perfect CrossFit workout, what would it be? Choose your answer carefully Haha.
Jump rope (usually SU), heavy low rep power cleans, and KBS. I prefer AMRAPs or workout with a time cap.

This is one of our favorite questions to ask. If you could sit down with any person in the world past or present, who would it be and why?
Stephen King, he’s always been one of my favorite and go-to authors since I got into reading when I was younger.