Saturday, December 20, 2014


Happy Birthday Lori B!! We are so happy to have you in the Recoil FAMILY!!!

For Time:
"Lori's 29" but lets do 50 reps :)
50 Box Jumps (24/20")
50 Kettlebell Swings (53/35#)
50 Walking Lunges
50 Knee 2 Elbow
Run 500m (if you can find it)
50 Goblet Squats (35/26# KB)
50 Burpees
50 Sit Ups
50 Pull Ups
Bear Crawl to end of building and back

~Normal schedule Monday and Tuesday
~Christmas Eve is Wednesday 8am only
~ Friday 12/26 CLOSED
~Saturday 8am class

Friday, December 19, 2014


Warm Up:
3 - 1 minute Plank Holds
3 - 1 minute Handstand holds
3 - 1 minute Squat holds


3 Rounds for time
Run 400m
21 Kettlebell Swings (53/35#)
12 Pull Ups

**Starting in January we will be doing one of the "CrossFit Girls" every week. These are benchmark WOD's so lets see how we do!!!

Thursday, December 18, 2014


Warm Up:
5  100m Sprints on the rower!

 In front of a clock set for 12 min and a 135/95# Barbell...
1 Minute Squat Cleans
1 Min Jerk
2 Min Squat Cleans
2 Min Jerk
3 Min Squat Cleans
3 Min Jerk

 - Recoil will have normal hours Monday and Tuesday
- Christmas Eve we will have 8 am class only... please wear ugly xmas attire!
- Recoil is closed Christmas Day and the Friday after!
-We will be open for Saturday 12/27 at 8am

Wednesday, December 17, 2014


What ever happened to CHIPPER Wednesday!

Warm Up:
Sled pulls.... this time make it heavy!

For Time:
Run 800m
30 Back ext
30 GHD Sit ups
30 Burpees
Run 800m
30 Push Ups
30 Squat Jumps
30 V- Ups
Bear Crawl to end of building sprint back

Tuesday, December 16, 2014


Warm Up:
1 Mile Run

3rep Max Hang clean


3 Rounds for time
20 Toes to Bar
40 Push Press (75/55#)
25 Sumo Deadlift (75/55#)

Monday, December 15, 2014


Hope everyone had a great weekend! Only one left until CHRISTMAS!!!

Warm Up:
2 Rounds
 Run 400m
5 Pull Ups
10 Squats
15 Sit Ups

 3 Rounds for time of:
Row 50 Calories
150 Double Unders
50 Walking Lunges

I don't know why but I'm excited for this workout!!!

**Holiday schedule will be posted soon! Please mark your calendar for xmas eve and our annual 12 days of Christmas Workout!!

**Recoil will be planning a fun SNOW DAY trip in January! It will probably be on a Friday and everyone will be invited... we are thinking Big Bear! Details to come!

Saturday, December 13, 2014


See you all at 8 for a fun Saturday WOD!