WOD

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13
Oct

Friday 10.14.2022

Stephanie M

Bench Press
5 @ 65% of 1RM
5 @ 75%
5+ @ 85%

“Shinedown”
21 – 15 – 9

Hand Release Push-ups
Sumo Deadlift High Pulls (115/80)

Recipe of the Week:
Here is a fun meal prep idea! Try out this Sesame Noodle Bowl recipe!

Ingredients:
Sesame Sauce:
1/4 cup sesame paste (or tahini)
1/4 cup warm water
3 tablespoons soy sauce
1 tablespoon sesame oil
1 tablespoon rice vinegar
1 clove garlic, grated
Sriracha to taste

Bowls:
6–8 ounces stir fry noodles, Chinese egg noodles, or linguine in a pinch
2 cups edamame, cooked
2 cucumbers, diced
1 lb. chicken breast, cooked and diced
Sesame seeds

Instructions:
Sauce:
Whisk all sauce ingredients together until smooth (or you can run it through the food processor, or shake it up in a jar).
Noodles:
Cook noodles a few minutes LESS than package instructions. If your noodles seem very sticky, rinse them in cold water. Toss noodles with about half of the sesame sauce.
Bowls:
Divide noodles, edamame, cucumber, and chicken into containers. Drizzle with a little extra sauce and sprinkle with sesame seeds. Voila! Store in the fridge for 3-4 days. Eat hot or cold.

12
Oct

Thursday 10.13.2022

Anna

“Burpee Please”
4, 5 Minute Clocks:

400 Meter Run
30 Sit-ups
2 Rope Climbs
AMRAP Burpees

Nutrition of the Week:
Let’s talk about healthy habits. Often times when approaching your nutrition, it’s best to start simple. A good place to begin is by going through the foods you have on hand. Check out your fridge, freezer, and pantry. I don’t want you to think of foods as GOOD or BAD-but rather in terms of, is this going to help me reach my goals? If the answer is YES-keep that!! If it’s a BIG NO, clean it out. No point in keeping it around if it’s not gonna get you where you want to be.

Some things that I always keep on hand at my house are:

PANTRY:
Salt/Pepper/Seasonings-I prefer to choose singular things like garlic powder or onion powder and then make my own blends for things like taco seasoning.
Olive Oil
Dried Herbs (oregano, basil, chili flakes, etc.)
Protein Powder
Rice/Protein Pasta/Oats/Quinoa/Potatoes
Applesauce Squeeze packs (unsweetened-good source of carbs on the go)

FRIDGE:
Condiments like Salsa/Hot sauce/Hummus
Coconut Aminos
Egg Whites
Spinach (really easy to toss into eggs, a bowl, or a wrap)

FREEZER:
Meats like chicken, shrimp, fish, elk, beef, turkey, pork
Frozen steamer bags of veggies (really good for busy nights!)
Sweet potato fries

Let’s see those organized pantry/fridge/freezer photos!!

11
Oct

Wednesday 10.12.2022

Lea

“Better Together”
20 Minute AMRAP:
teams of 2
30 Box Jumps (30/24)
30 Pull-ups
30 Power Cleans
Power Clean weight increases each round. (135/95)…(155/105)…(185/125)…(205/145)…(225/155)

Recovery of the Week:
Tight hips? Follow along with the yoga routine below and lets get you feeling better!

10
Oct

Tuesday 10.11.2022

“Dodge, Duck, Dip, Dive and Dodge”
5 Rounds:

Minute 1 – Ring Dips
Minute 2 – Shuttle Runs
Minute 3 – Alternating Dumbbell Snatches (50/35)
Minute 4 – Hollow Rocks

Question of the Week:
What is your favorite part of the Halloween season?

Box Brief:
This Saturday’s class WOD will be a 5k run at Apollo. Bring your running shoes!!

Meghan
9
Oct

Monday 10.10.2022

Hannah

Back Squat
5 @ 65% of 1RM
5 @ 75%
5+ @ 85%

“Take 5”
5 Rounds:

8 Thrusters (115/80)
12 Toes to Bar
16/13 Calorie Row

Quote of the Week:
“Alone, we can do so little; together, we can do so much”
Helen Keller

Box Brief:
This Saturday’s class WOD will be a 5k run at Apollo. Bring your running shoes!!

Gabbie
6
Oct

Friday 10.7.2022

Holman

“Blast From the Past”
5 Rounds:

20/16 Calorie Row
15 Burpees
10 Front Rack Lunges (135/95)
50 Double Unders

Box Brief:
Apollo Games is on Saturday!!!! Remind your classes each day to come and support everyone competing. It will be a ton of fun with many athletes and vendors from all around the valley.

The volunteer meeting will be this Friday night at 6 pm.

Our last class on Friday night will be at 3:30 pm so we can set up for the Apollo Games. All other classes will run on schedule.

Recipe of the Week:
Want to mix up your chicken dinner? Try out this Lemon Tarragon Chicken recipe.


Ingredients:
2lbs skinless and boneless chicken thighs, fat trimmed
1 teaspoon olive oil
zest from 1 lemon
1/3 cup finely chopped fresh tarragon
pinch of sea salt & cracker pepper
spray olive oil

Instructions:
STEP 1
In a mixing bowl add all of the ingredients and mix well. For best results, allow the chicken to marinate in the fridge for an hour (or overnight) or let the chicken rest at room temperature in the marinade for 20 minutes before cooking.

STEP 2
Set a carbon steel or cast iron skillet on medium high heat. Once hot, spray generously with olive oil, then add the chicken thighs. Allow the thighs to cook/sear for 3 – 5 minutes, or until dark sear marks appear AND the chicken can easily be lifted off the skillet. Cook on the other side for another 3 – 5 minutes, or until the chicken is cooked through.

STEP 3
Garnish with fresh chopped tarragon and lemon juice. Enjoy with lemony rice and veggies (see recipe).

5
Oct

Thursday 10.6.2022

Tina & Amber

15 Minute EMOM:
1 Clean

Pause Bench Press
5 x 2

Box Brief:
Apollo Games is on Saturday!!!! Remind your classes each day to come and support everyone competing. It will be a ton of fun with many athletes and vendors from all around the valley.

The volunteer meeting will be this Friday night at 6 pm.

Our last class on Friday night will be at 3:30 pm so we can set up for the Apollo Games. All other classes will run on schedule.

Meme of the Week:

4
Oct

Wednesday 10.5.2022

Josh

“Cherry Pick”
5 Rounds:

5 Minute Run for Max Meters
90 Seconds Rest

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

Robbi

Congratulations on becoming Member of the Month! You have been such a great part of the community since coming and we want to highlight your awesomeness. So, let’s get to know you a little better!

1) What was your first experience with CrossFit? What keeps you coming back for more?
Dang, that takes me back 11 years. I was living in Temecula, in the middle of all these horse ranches and wineries. And right in the middle of all that, there was a CrossFit gym that I drove by every day. One day, I rallied up the courage to walk in and try a class: 10 minutes of wall balls and rowing. It was awful! Not sure why I even went back. Maybe because it challenged me to learn things I’ve never done before. So, I decided to stay ‘till I learned it all. Well, here I am, still learning. And right now, I think I’m learning from some of the best, so thank you to Apollo for being great.

2) What is something member of the gym may not know about you?

Oh, I’m sure there a lot, just not anything too exciting. I used to compete in Olympic Lifting and Power Lifting. Lucky for me (because of my age…LOL!), I won every time. I even held a world record in AAU for a while. I took a break from competing so I could help my kids get through their sports and all the time & travel that goes with that, which I definitely don’t regret.

3) What are some of your favorite CrossFit movements? If you had to make your perfect workout, what would it be?

That’s easy! Snatch and Clean and Jerks a my faves, but really, anything with a barbell is cool. As for a workout of choice, Isabel, Grace or DT. Those are the workouts I love. But the reason I do CrossFit is because I’m forced out of my comfort zone. The workouts I don’t like usually benefit me the most, so it’s a balance.

4) We know you’re the mother of some awesome kids. Do you have any favorite parenting moments through the years?

My kids…my favorite topic! Okay, I have to say that next year, all 3 of my kids will be in college at the same time. Crazy.

Ian is my oldest. He’s 26, married, served in the Marine Corps, lives in Tennessee and now attends Univ. of Tenn.. But when he was a teenager.. Ugh! He was a difficult human; I never knew how he would turn out. So, when he was in boot camp, we received a letter he wrote in the dark on this tiny little piece of paper with crooked writing. He thanked us for being good parents, guiding him in the right direction and that he finally appreciated what we had done for him. Yeah, I’ll never throw that letter away.

Grant is 20. He’s in his first year of college in Texas, following his dream of playing football. He is my super-focused kid that pushes himself to get what he wants. My favorite moments with him are more like my most-memorable, not exactly “favorite”. Grant was my crazy kid who would bounce off walls and go full speed everywhere…including the E.R.. I can’t count how many times we ended up in the hospital with him. Some from football injuries, but some while jumping off walls with his cape and light saber or flying down a hill on his skateboard.

And then there’s Perri, 17. She’ll be playing volleyball in college next year. She’s been playing club volleyball for 8 years and I’ve been able to travel the U.S. with her. Those trips are my favorite moments. We explore, do spontaneous stuff, eat whatever fun food we want, and make our own adventures. I just love that she likes to hang out with me. She knows how to make me laugh and she gives me the best hugs and doesn’t care who sees it.

5) If you could sit down with anyone in the world, past, present, or fictional, who would it be?

Robin Williams. Nothing I love more than to laugh and I feel like I could get an incredible dose sitting across from him. Pretty sure I wouldn’t even have to contribute…he could do it all.

6) If you won the lottery, what would you do with the money?

My first instinct would be to buy a fast sports car with a manual transmission, something very impractical. Then I’d quickly realize the city streets aren’t fit for the way I’d want to drive that car. So instead, I’d give a good chunk to an organization called the Devil Pups. It’s a military, leadership-style boot camp for youth at Camp Pendleton. My oldest son went through it and 10 days there changed the trajectory of his life, in the best way possible. I’m thankful every day for that program. After that, I’d put my husband in charge of the rest because he’s way more responsible with money than I am. I’m sure some would end up in the bank and doing something for the less-fortunate.