Thursday, July 2, 2015

Thursday

Warm Up
Jog 1 Mile
Stretch out Hip Flexors and Quads
10 Air Squats
30 Sit Ups


Lift:
7-7-7 Front Squats (light... to warm up legs from yesterday)

WOD:
5 Rounds
5 Overhead Squats (95/65#)
15 GHD Sit Ups
30 Double Unders

Upcoming Important Things for RECOIL:

**Body Fat Dunk tank is here at Recoil July 13th! Make sure you sign up on the sheet!!!

**This Friday we will have class 8am, 11:30a, 4,5,6,pm! Saturday we will be closed! Go for a run and watch fireworks!!! 

**Recoil Kids Camp Starts July 13-Aug 8th. Twice a week (Monday 3-4pm and Saturday9-10a) $80 per child! Class will consist of functional movements, mobility, and coordination! Ages 5-12years. Call Nikki and sign up today!

**We need to plan our first summer Beach WOD!!! I'm thinking Saturday, July 18th! 

Wednesday, July 1, 2015

Wednesday

Happy July 1st!!! Going to be a great MONTH!

Warm Up:
3 Rounds
Run 200m
5 Power Cleans
8 Push Press
10 Burpees


WOD:

Here's some FUN...
21-15-9 Reps of:
Power Cleans (95/65#) 
Thrusters 

Rest 3 Min 

AMRAP in 10 min of:
1 round of Cindy 
3 Hang Power Snatch (95/65#)

Rest 3 Min

30 Deadlifts (185/115#) 
30 Calorie Row
30 Burpee over Bar

Upcoming Important Things for RECOIL:

**Body Fat Dunk tank is here at Recoil July 13th! Make sure you sign up on the sheet!!!

**July is here!!! This Friday we will have class 8am, 11:30a, 4,5,6,pm! Saturday we will be closed! Go for a run and watch fireworks!!! 

**Recoil Kids Camp Starts July 13-Aug 8th. Twice a week (Monday 3-4pm and Saturday9-10a) $80 per child! Class will consist of functional movements, mobility, and coordination! Ages 5-12years. Call Nikki and sign up today!

**We need to plan our first summer Beach WOD!!! I'm thinking Saturday, July 11th

Tuesday, June 30, 2015

Tuesday

Warm Up:
Run 800m
3 Rounds
5 Pull Ups
10 Kettlebell Swings (35/26#)
10 Jump Squats



Lift:
Back Squat
5-5-5-5-5 (75% of your 1 Rep Max)


WOD:
4 rounds for time of:
Row 500 meters
15 Push Press (135/95#)

*KD hanging out with the Taco Guys... girl loves her food!

Upcoming Important Things for RECOIL:

**Body Fat Dunk tank is here at Recoil July 13th! Make sure you sign up on the sheet!!!

**July is almost here!!! This Friday we will have class 8am, 11:30a, 4,5,6,pm! Saturday we will be closed! Go for a run and watch fireworks!!! 

**Recoil Kids Camp Starts July 13-Aug 8th. Twice a week (Monday 3-4pm and Saturday9-10a) $80 per child! Class will consist of functional movements, mobility, and coordination! Ages 5-12years. Call Nikki and sign up today!

**We need to plan our first summer Beach WOD!!! I'm thinking Saturday, July 18th! 

Monday, June 29, 2015

Monday

What a great weekend! Thanks to everyone who made the party SO FUN!
Warm Up:
3 Rounds
Run 200m
10 Push Press (45#)
5 Burpees 

LIFT:
Hang Snatch 
2-2-2-2-2


WOD:
For time:
25 walking lunges
20 pull-ups
50 box jumps, 24/20"
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, (70/44#)
30 sit-ups
20 hang squat cleans, 35/25-lb. dumbbells
25 back extensions
30 wall-ball shots, 20/14-lb. ball
3 rope climbs, 15-ft. rope

Upcoming Important Things for RECOIL:

**Body Fat Dunk tank is here at Recoil July 13th! Make sure you sign up on the sheet!!!

**July is almost here!!! This Friday we will have class 8am, 11:30a, 4,5,6,pm! Saturday we will be closed! Go for a run and watch fireworks!!! 

**Recoil Kids Camp Starts July 13-Aug 8th. Twice a week (Monday 3-4pm and Saturday9-10a) $80 per child! Class will consist of functional movements, mobility, and coordination! Ages 5-12years. Call Nikki and sign up today!

**We need to plan our first summer Beach WOD!!! I'm thinking Saturday, July 18th! 

Saturday, June 27, 2015

Saturday

June 20th, 2010, I opened CrossFit Recoil in a tiny 900 sq. foot facility. It is truly amazing how far we have come. Thank you to everyone who has supported me along the way.  A special thank you to my Dad, and family, for always being there for me and helping me every step. Dad, I have learned so much from you and don't know where I would be without you.  Thank you to Casie and the Hollenbeck family for having faith in me.  Thank you to Candyce and Manny for working as hard as you do for us! It has been one heck of a journey and I can't wait to see what is yet to come. Our members make Recoil everything it is. Please join us today at the gym from 12-4 for a party to celebrate!

Friday, June 26, 2015

Friday


See you all tomorrow for the PARTY!!!! Here at Recoil 12-4pm! Friends and Family welcome!


Warm Up:

5 Deadlifts (45/35)
8 Power Cleans
10 Shoulder Press



WOD:
4 Rounds for time of:
 Run 400m
20 Dumbbell Snatches (35/25#)
15 Toes to bar
10 Burpees
3 Wall Climbs

**Class tomorrow morning 8 am! See ya there!
***Flash Back Friday to some Murph Squats :)

Thursday, June 25, 2015

Thursday

Casie's going to kill me...

Warm Up:
3 Rounds
15 Kettlebell Swings (35/26)
45 Second Plank Hold
15 Back Ext
15 GHD Sit Ups

Lift:
FRONT SQUAT!
2-2-2-2-2 (85% of your one rep max)
Then let's work on power cleans ... Do a few reps HEAVY!


WOD:
Row 2000m
50 Wall Balls (20/14#)
Row 1000m
35 Wall Balls
Row 500m
20 Wall Balls


**Jerry nice job on the lat stretches!