WOD

“Creed”
5 Rounds:
3 Muscle-ups
6 Power Cleans (185/135)
150 Meter Run

Question of the Week:
What is your favorite form of cardio?

Bench Press
5 x 5

“Makonnen”
7 Minute Ladder: (1, 2, 3, 4, 5, etc…)
Wall Balls (20/14)
Kettlebell Swings (53/36)

Quote of the Week:
“In any given moment we have two options: to step forward into growth or step back into safety.”
Abraham Maslow

Box Brief:
Our schedule
Thursday – Goat Day 

Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. 

We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. 

For the first time, we are going to do a CrossFit kids heat at 4:30pm. We welcome all kids from the ages 3-9 to participate. Kids do NOT already have to be an active member in our kids program. Any parents who want their children to participate, please arrive at Apollo by 4pm to practice and go over the structure of the modified workout. 

The 5 pm heat will consist of the main event for our weekly throw down. This is very similar to last year where we will build up this match up throughout the week and invite everyone out to watch. 

Saturday –  Normal classes at 8:30 and 9:30 am. There will be NO Open workouts done at this time. 

Sunday – Closed

Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

“Open WOD 22.1”
15 Minute AMRAP:
3 Wall Walks
12 Dumbbell Snatches (50/35)
15 Box Jump Overs (24/20)

Recipe of the Week:
Check out the video below for a great meal prep recipe that you can make in bulk!

“Hearty Meal”
3 Rounds: teams of 2
250 Meter Row
Max Push-ups
250 Meter Row
Max Ring Rows
250 Meter Row
Max V-Ups

Meme of the Week:

Back Squat
3 x 5

“February Crazies”
8 Minute Ladder:
Goblet Squats (5/20/15/20/25/etc.) (53/36)
Shuttle Runs

Box Brief:
Bring A Friend Day is on Thursday.

“Lung Twister”
20 Minute AMRAP:
400 Meter Run
2 Rounds:
10 Burpees
20 Sit-ups
30 Double Unders

Question of the Week:
You have to choose one animal to defend you and your family from a zombie apocalypse, what animal would you choose?

Box Brief:
It’s that time of year again. The Open is upon us!

That means for 4-weeks we will over analyze our strategies, diets and workout partners. We may lose sleep and sanity while we stay up refreshing the leader board. Hoping this is the year you take down Tia!

To go through something this challenging, you need a support group. What better way than throwing down with some friends at Apollo?

Introducing… The Apollo CrossFit Open. 

Our in house competition will work in tandem with the 3-Week CrossFit Games Open. However, we are adding a fourth week of additional fun and games to keep the party going.

Every Thursday, starting February 29rd, CrossFit HQ will announce an individual workout.

Along with completing The Open workout, you will have to opportunity to earn points for your team with Unique Weekly Challenges. These challenges can be anything from doing burpees in the produce section at Smith’s to leaving a Google review. The goal is to have fun and make lasting memories.

The 4th Saturday will be a BIG day to earn A LOT of points for your team to close out the competition. We will have a pickleball tournament, potluck, and Row/Nerf Gun Challenge.

At the end of the 4-week competition, we will crown our Apollo Open Team Champions!

Below are several details about the competition:

• To be put on a team, simply write your name on the sign-up sheet at the gym.
• We choose the teams
• No one can sign up for a team after March 4th
• Cost is $20. Money will go towards prizes for the winning team and a gift package for our awesome captains.
• You do NOT need to register for the online CrossFit Open to participate.

12 Minute EMOM:
Clean & Jerk

“Old Trapper”
10 – 8 – 6 – 4 – 2
Clean & Jerks (155/105)
20 – 16 – 14 – 12 – 10
Pull-ups

Quote of the Week:
“Go the extra mile. It’s never crowded.”
Wayne Dyer

Box Brief:
Bring A Friend Day is on Thursday.

Save the Date! Join us for our first ever BBQ & Benchmark event where you’re all invited to throw down on some big lifts, gymnastic and cardio tests, as well as eating delicious food and bevvies. You’re welcome to participate in as many or as few events as you would like. See you there!

“Awful Annie”
100 – 80 – 60 – 40 – 20
Double Unders
25 – 20 – 15 – 10 – 5
Toes to Bar
5 – 4 – 3 – 2 – 1
Clean (heavy)

Recipe of the Week:
This is going to be a keeper! Try this Baked Potato Soup with Grilled Chicken recipe.

Ingredients:
4 slices center cut bacon
1.5 lb chicken breast
1 small onion diced
1 large carrot diced
2 celery stalks diced
3 garlic cloves minced
3oz white wine
1.75lb fingerling potatoes
halved or quartered depending on size
2 tablespoons dijon
4 tablespoons oat flour
1 tablespoon dried oregano powder
2 teaspoons dried thyme
6 cups low sodium chicken broth
1 bay leaf
extra creamy almond milk or plain coconut yogurt
12oz 2% Greek yogurt
extra creamy almond milk or plain coconut yogurt
4 tablespoons fresh chives diced
sea salt & pepper to taste

Instructions:

Step 1

Cook the bacon.

Pro-tip: I like to air fry the bacon so that I can control the amount of bacon fat I use in the soup.

To air-fry the bacon, place the bacon in the air fryer basket, set the temperature to no more than 375F.  Cook for 10 – 12 minutes and flip halfway through if needed.  Once the bacon has gotten crispy, set aside 2 tablespoons of bacon drippings.

To cook in a Dutch oven, set the pot on medium-high heat and add the strips of bacon and cook until crispy.  Remove the bacon and drain some of the fat drippings out of the pot.

Step 2

Reduce the heat of the pot to medium.

Season the chicken breasts with a sprinkle of sea salt & pepper and add the breasts to the pot and sear on each side for 6 – 8 minutes, or until a crispy coating forms, then remove from the pot.  Slice into pieces and do not worry if it has not fully cooked.

Step 3

Add the onions, carrot, and celery to the pot and saute until the onions have turned somewhat brown and translucent, about 3 – 5 minutes.  Add the garlic and mix until fragrant for about 1 minute.

Add the white wine and reduce to less than half.  Then add the dijon mustard and spices and mix.

Step 4

Add the potatoes and oat flour, and mix for about 1 – 2 minutes or until fragrant.  Pour in about 4 cups of the chicken broth as well as the bay leaf.  Bring to a simmer and add the chicken breast.

Cover and cook for at least 1 hour.  As the chicken broth evaporates, add the remaining 2 cups of broth as needed.

As the potatoes soften, use the back of the spoon to mash the potatoes against the side of the pot to make the soup creamier.

Step 5

In a small separate bowl, mix about 1 cup of the hot broth with the yogurt until it is well incorporated and creamy.

Reduce the heat of the pot to low-medium so it is not simmering.  As you stir the soup, add the yogurt mix little by little ensuring that is smooth and well incorporated into the soup.

Step 6

Cover and simmer for an additional 20 minutes on low heat.

Step 7

Remove the pot from the heat and fold in the bacon and chives.  Season to taste with sea salt & pepper and enjoy!

Soup will last for about 5 days in the fridge in an airtight container.  It will last for a few months in the freezer, perfect for a rainy day.