Saturday, December 3, 2016

Saturday

Running Club meeting 6:45am for a little jog... 

CrossFit workout 8am is going to look a little something like this..

"White" Partner Style

5 Rounds for time of:
3 Rope Climbs 
10 Toes to Bar
21 Walking Lunges w/ Plate overhead (45/25#)
Run 400m 


Friday, December 2, 2016

Friday

Friday Friday FRIDAY!!! 
Running club meeting 6:45am tomorrow and then fun CrossFit workout at 8am! 

Warm Up:
Row 200m or Bike 15 Calories 
Group Stretching

Timed Mile!

WOD:
50-40-30-20 reps for time of:
Double Unders
Kettlebell Swings (53/35)
* if your really sore, drop the weight of the KB and try for unbroken! 


**Friday is also open gym, if this workout doesn't blow your skirt up, come in and we can create a fun WOD for you! 


Thursday, December 1, 2016

Thursday

🎄HAPPY DECEMBER!!!! 🎄
Yoga/Mobility Tonight 6pm 
Who's coming to open gym tomorrow 4-7pm to hang out with me... WOO!! 

Warm Up:
2 Rounds 
Row 200m
10 Burpees 
10 Back Ext 

Lift:
THRUSTERS!!!
5-10-10-10-5 

WOD:
For Time:
21-15-9 reps of:
Toes To Bar 
Calories on Assault Bike 

Rest 1 Min 

3 Rounds 
20 Cal Row 
20 GHD Sit Ups 


Wednesday, November 30, 2016

Wednesday

It's the last day of November!!! Santa is COMING!!🎄
Yoga/Mobility tomorrow 6pm! 
PS... who's hanging out with me at Recoil Friday morning and night!?? Let's have a fun open gym!

Warm Up:
5 Rounds 
 150m Sprint! (and I mean Sprint) 
20 seconds rest in between set up rower to track meters and rest! 

Lift:
15 Min to establish max:
Deadlift 
into
Hang Clean 
into 
Front Squat 
**no stopping between each movement, must work to HEAVY and must have at least 20 tries! 

WOD:
For Time:
Max Burpees in 5 min 
Rest 1 Min 
3 Rounds 
10 Deadlifts (225/155#)
200ft Bear Crawl 


Tuesday, November 29, 2016

Tuesday

Guess who's home.... 

KD BUG!! Oh and Nikki! See you all today! Can't wait to hear about your Thanksgiving and overhead squats from yesterday! 


Warm Up:
Run 400m
2 Rounds 
2 Wall Climb
10 Hang Cleans (45/35#)
10 Push Ups 

Lift:
Power Cleans!!
 5-8-10-8-5 reps
Warm up well, try for 135/95 for 10x, must be touch and go!

WOD:
4 Rounds for time:
30 Double Under
3 Rounds of Cindy 
     5 Pull Ups 
     10 Push Ups 
     15 Squats 
30 Sit Ups 

***Yoga/Mobility is BACK this Thursday at 6pm! 

Monday, November 28, 2016

Monday

Happy Monday! Look forward to seeing you all today!

Warm Up:
2 Rounds
Row 400m
10 Kettlebell Swings (35/26#)
10 Ball Slams
10 Jumping Pull Ups


WOD:
"Nancy"
5 Rounds for time of:
Run 400m
15 Overhead Squats (95/65#)


**Yoga/Mobility is back this week! See you thursday 6pm!
**Did you order your "Beach City Grub" meals for this week? Get your order in by Thursday at 9pm!

Saturday, November 26, 2016

Saturday

8am workout today! 

Deck of Cards! 

Get in on time and help pick the movements!!! 

Hearts: ?
Spades: ??
Clubs: ???
Diamonds: ????

Jokers... 200ft Burpee Broad Jumps