January 17, 2017

Tuesday

2 Week weigh in for our weight loss challenge is next week! You got this! 

Warm Up
Run 800m
2 Rounds
15 Sit Ups
30 Sec Plank
15 Air Squats (hold 10# plate out front)

If you follow main page... you saw this coming :)

WOD:
**Your goal is under 30 Min! Your Cap is 35 .....push yourself!
"Filthy Fifty"
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings (53/35#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders


**Join us for yoga/mobility Thursday 6pm

January 16, 2017

Monday

Saturday workout was so fun!! How was your weekend?? Did we stick to healthy eating after all that hard work last week?!!
Today is a holiday but we are open for all classes! Come hang out with us! 

Warm Up:
2 Rounds 
Row 400m
5 Inch worm/ Push up
2 Wall Climbs 
15 Double Under 

Lift: Start warming up with that barbell!! 

WOD:
CrossFit Total! 

Max Back Squat 
Max Deadlift 
Max Shoulder Press 

add them up... let's see how you are doing! 

**if lifting isn't your thing, we will have a alt workout for you to work on! 

January 14, 2017

Saturday

Happy Weekend! 

See you all at 8am!

WOD:
For time:
Partner 1 Run 200m
Or Row 200m

Partner 2 Starts chipping away at...

100 Slam Balls (20/15#)
100 Burpee Pull Ups 
100 Wall Ball Toss Sit Up (14/10#)
100 Tire Flips 
100 Sledge Hammer Stikes 
8x  Sled Pull End of the building and back

30 Min Cap... Goal to see how much you and your partner can get done! 

January 13, 2017

Friday

Happy "lucky"  Friday! 
This has been a great week, remember Friday's are open gym to come lift or make up your own workout! Or... we have a little something you can try below! 
Warm Up:
Stretch it out! 
Then....

Run 1 Mile! 


WOD:

Annie:
50-40-30-20-10 
Double Unders 
Sit Ups 

Rest 2 Min 

2 Rounds 
20 Cal Assault Bike 
20 Front Squat (115/75#) No rack 

**See you all at 8am tomorrow for Saturday class! 

January 12, 2017

Thursday

Just loving all this rain!!! Though it does limit the amount of bear crawls and broad jumps we can do! 

Join Us tonight for yoga/mobility 6pm! 

Warm Up:
Rowing Sprints 
7 Rounds: 150m 
**Anything over or under you owe in Burpees AND Toes to Bar

**Max Calories on Assault Bike :) 1 try



Skill:
Weighted Walking Lunges 
20 Reps (25/15# dumbbells)
20 Reps (30/20#)
2x-20 Reps 40/30#)


WOD:
AMRAP in 15 Min 
10 OH Squats (95/65#)
15 Pull Ups 
15 Kettlebell Swings 
20 GHD Sit Ups 

January 11, 2017

Wednesday

First Day of our weight loss challenge! Remember stay away from SUGAR, and get up and get in the GYM! We can do this... it's just 6 week! 

Try something new this week, join us for Yoga/Mobility tomorrow 6pm!

Warm Up:
3 Rounds 
10 Calorie Bike 
15 GHD Sit Ups
15 Push Press (45/35#)

Skill:
-Jerks!
Out of a rack, go for a max if your feeling it!

-Muscle Up Practice! 
Warm Up, get in the "ring thing" and then try the real rings :) 

WOD:
EMOM for 10 Min:
Even Min: 10 Thrusters (30/20#) dumbbells 
Odd: 30 Double Unders 

Rest 2 Min 
EMOM for 10 min 
Even: 8 Back Squat (135/95#) From rack ok 
Odd: 10 Burpees 


January 10, 2017

Tuesday

Weight Loss Challenge starts TODAY!! Make sure you weigh in at Recoil between 4-7pm tonight! 2 winners will get $50 off their March Dues! 6 Week contest, you got this! 

Warm Up:
Run 400m 
EMOM for 5 Min 
5 Burpees
5 Pull Ups 
10 Sit Ups 

Lift:
Power Clean 
2-2-2-2-2 
Work on getting under the bar and catching it on your shoulders! If you don't have great form, this will be time to work on it, and not a 2 rep max. (coaches decision)

WOD:
Here's a fun one...

7 Rounds for time of:
10 HandStand Push Ups 
2 Rope Climbs 

**If these movements don't blow your skirt up, DON'T SKIP TODAY! We will find something you can do.... :) :)