WOD

Concentric Back Squats
3 x 2 @ 85%

“Face/Off”
Every 75 Seconds:
4 Bar Facing Burpees
1 SnatchStart at 50%.
Add 5-10lbs each round until failure

Quote of the Week:
“Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking.”
Steve Jobs

Box Brief:
Not sure how to introduce friends to CrossFit? Every 2nd and 4th Thursday we have Bring a Friend Day! These workouts are an excellent for someone new.

Strict Press
5 x 3 @ 70-75%

“Hindsight”
EMOM for as long as possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Recipe of the Week:
Try out this Honey Mustard Salmon Filet recipe!

Ingredients:
4 (5 oz each) salmon filets
2 TBSP grass-fed butter optional, can leave out to cut back on saturated fat
1/4 cup honey
2 TBSP Dijon mustard
2 TBSP fresh lemon juice
2 TBSP low sodium soy sauce
black pepper to taste

Instructions:
STEP 1
Preheat oven to 400 degrees.

STEP 2
In a small bowl, whisk together melted butter (if using), honey, mustard, lemon juice, and soy sauce.

STEP 3
Add salmon filets to a shallow baking dish. Coat salmon evenly with honey mustard mixture. Sprinkle with black pepper.

STEP 4
Bake salmon for 15-20 minutes or until flaky and fork-tender. Enjoy immediately!

“Squid Games”
For Time: teams of 2
300 Sit-ups
200/170 Calorie Row
100 Box Jump Overs (30/24)

Meme of the Week:

Front Squats
4 x 2 @ 82% with 2-3 second pause at the bottom

Core Finisher
4 Sets:
10 Kettlebell Leg Lift Overs (each side)
10 Tall Plank Kettlebell Pull Throughs (each side)
:20 Kettlebell Hollow Hold

Box Brief:
Join us on January 8th as we kick off our FIRST EVER macro challenge at Apollo.

Elizabeth is our in house nutrition guru and she will be writing all of our macro prescriptions to ensure a very successful start to 2024.

We wanted this to be as inclusive as possible so the cost to participate is ONLY $40.

Every bit of your entry will go to paying staff and the rest to prizes for our top two participants. The more people who enter, the bigger the prizes.

No longer a member at Apollo? No worries! You can respond to this post or send us an email to participate.

[email protected]

“Back to Work”
15 Minute AMRAP:
8 Deadlifts (95/65)
8 Hang Squat Cleans (95/65)
8 Shoulder to Overhead (95/65)
50 Double Unders
-then-
5 Minute Clock:
Find 1 rep max Clean & Jerk

Box Brief:
Join us on January 8th as we kick off our FIRST EVER macro challenge at Apollo.

Elizabeth is our in house nutrition guru and she will be writing all of our macro prescriptions to ensure a very successful start to 2024.

We wanted this to be as inclusive as possible so the cost to participate is ONLY $40.

Every bit of your entry will go to paying staff and the rest to prizes for our top two participants. The more people who enter, the bigger the prizes.

No longer a member at Apollo? No worries! You can respond to this post or send us an email to participate.

[email protected]

Front Squat
5 x 3 @ 75% with 3-4 second pause at the bottom

“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit-ups

Box Brief:
Monday, January 1st – New Years Day – Open Gym 7 am-12 pm

Recipe of the Week:

“Avalanche”
For Time:
50 Burpee Box Jump Overs (24/20)
40 Dual Dumbbell Push Jerks (50/35)
30 Single Dumbbell Step-ups (50/35)
20 Strict Pull-ups
1000 Meter Run

Meme of the Week:

Back Squat
4 x 2 @ 82% with 2-3 second pause at the bottom

Every 2:00 for 8 Sets
3 Clean & Jerks

Box Brief:
Monday, January 1st – New Years Day – Open Gym 7 am-12 pm