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! 

Thursday, November 20, 2014

Thursday


Yoga/Mobility Class tonight at 6:30pm!

Warm Up:
 15 Bear Complex (35/45#)
50 Sit Ups 

WOD:
 4 Rounds for time of:
10 Push Press (115/75#)
30 Box Jumps (24/20")
20 KettleBell Swings  

**Who's RSVP'd for the Holiday Party??? Let Nikki know asap! 
**Recovery Protein and Fuel Protein in stock today! 

**Gym Closed Thursday and Friday next week! Open Saturday 8am for class! 

Wednesday, November 19, 2014

Wednesday

Warm Up:
 Run 1 Mile
10 Man Makers (25/15#)

WOD:
 AMRAP in 20min
5 Burpees
1 Rope Climb
30 Double Unders

**Yoga/Mobility tomorrow 6:30pm! Last Class of 2014

Tuesday, November 18, 2014

Tuesday

Warm Up:
 30 Tire Flips
30 Sledge Hammer Strikes on tire

WOD:
 3 Rounds for time of:
 30 Toes to bar
15 Clean and Jerks (155/105#)

**Yoga/Mobility Thursday 6:30pm... This will probably be the last yoga class for 2014!! Make sure you show up and get flexible!! Class will resume January 2015 and we are thinking Wednesday nights!

**Holidays are fast approaching... Next week we are CLOSED Thursday and Friday. There WILL be class Saturday Morning at 8am to burn off that Pumpkin Pie!

**Recoil Holiday Party... December 7th 11am... El Torito Cypress!!! Everyone is welcome!! Should be a awesome time!

Monday, November 17, 2014

Monday, Monday, Monday

Happy Monday!!

Warm Up:
2 Rounds
Row 500m
10 knee to elbow-toe to bar-pull up


With a continuously running clock:

21 Thrusters (95/65#)
Run 200 meters
15 Thrusters
Run 200 meters
9 Thrusters
Runs 200 meters

Rest 5 Minutes...then

21 Power Snatches (75/55#)
Run 200 meters
15 Power Snatches
Run 200 meters
9 Power Snatches
Run 200 meters

Awesome job this weekend Miguel and Jaimie!!

**Recoil is in the championships for softball tonight at 7pm!!! Please come shout and scream with us!!

Saturday, November 15, 2014

Saturday

Happy Weekend...

Running Club meeting at 6:30 am for a little 4 mile Jog...

***CrossFit WOD at 8am!!! Im thinking TIRES TODAY!!!

Join us at 1 Pm to cheer on Recoil members at a small competition at "Ultimate Training Center" in Signal Hill!! Be there at 12:30... won't be all day so come and support!!
Address:
 2400 Gundry Ave
 Signal Hill, Ca 90755