Friday, November 28, 2014

Friday


Gym is closed! Enjoy a nice day with your family!! or

GO SHOPPING!!!


Or


Here's a little workout to hold you over until tomorrow!

4 Rounds
15 burpees
20 air squats
40 mountain climbers
60 lunges (to get that booty)

**Gym will be open tomorrow for 8am class!!!! 


Thursday, November 27, 2014

Thursday


Everyone here in the Recoil Family would like to wish you and your family a Happy Thanksgiving! We know that everyday we have so much to be thankful for and we are so glad you all share your lives with us! 

Wednesday, November 26, 2014

Wednesday

Day 3.... Turkey happens TOMORROW!!!!

Warm Up:
2 Rounds
10 Thrusters (45/35#)
10 Knee To Elbow

WOD:
AMRAP in 20min
5 Hang Power Snatch (75/55#)
5 Overhead Squats
20 Sit Ups
30 Double Unders

***Turkey Trot is almost here! Everyone is welcome to run or walk or crawl with us!!! Team Recoil!!!
**This weeks schedule! Gym Closed Thursday and Friday... Gym OPEN Saturday 8am to burn some calories!

Tuesday, November 25, 2014

Tuesday

Day 2... Pre food coma
Warm Up:
2 Rounds 
10 Front Squats (95/65#)
10 Burpee Pull Ups 


WOD:

4 Rounds for time:
Run 400m
15 Pull Ups 
25 Wall ball Sit Ups
15 Man Makers 
25 Box Jumps (24/20#)


***Turkey Trot is almost here! Everyone is welcome to run or walk or crawl with us!!! Team Recoil!!!
**This weeks schedule! Gym Closed Thursday and Friday... Gym OPEN Saturday 8am to burn some calories!

Monday, November 24, 2014

Monday

The pumpkin pie is coming!
We have 3 days to work our tushes off!!!

Warm Up:
 Run 800m
40 Back Ext
40 Sit Ups

WOD:
 For time:
Run 400m
40 DB Push Press (40/30#)
40 Squat Jumps
40 Sumo Deadlift High Pull (75/55#)
40 Push Ups
40 Thrusters (45#)
40 Broad Jumps
40 Kettlebell Swings (53/35#)
40 Burpees
Run 400m

WOO!!!

***Turkey Trot is almost here! Everyone is welcome to run or walk or crawl with us!!! Team Recoil!!!
**This weeks schedule! Gym Closed Thursday and Friday... Gym OPEN Saturday 8am to burn some calories!

Saturday, November 22, 2014

Saturday

Can you believe Thanksgiving is already here!!!??

Running Club 6:30 am.... the Turkey Trot is coming!!

CrossFit WOD 8am!!!

Friday, November 21, 2014

Friday


Casie's bright idea 

Warm Up:
50 Double Unders
40 GHD Sit Ups 
 

WOD:
8 Rounds for time: or 50 Min CAP! 
Row 200m
90 Single Unders (every mess up is 5 Burpees) 
200m Run
50 Meter Walking Lunges
7 HSPU
30 Sec Hand Stand Hold
Rest 1 Min 

**Running Club tomorrow morning 6:30a getting ready for the Turkey Trot! Hope to see you all here!!
**CrossFit WOD 8am tomorrow morning!