Tuesday, October 6, 2015


Who's excited for the DOUGHNUT RUN Saturday!!!??  Meet us at 8am at Recoil!

Warm Up:
3 Rounds
Run 200m
10 GHD Sit Ups
10 Back Ext

9-15-21-27 Reps for time of:
Calories on Rower
Chest 2 Bar Pull Ups

Rest 3 Min

3 Rounds for time of:
100 Double Unders
10 Thrusters (95/65#)

**Mobility Thursday 6pm
**Friday 4-7pm is Open Gym at Recoil! Normal CrossFit wod still an option!
**Doughnut Run Saturday 8am (bring 2 bucks)
**Ghoul Run at Rush Park in Rossmoor 8am Sunday!

**FOLLOW US ON INSTAGRAM @crossfitrecoil for giveaways and event info!

Sunday, October 4, 2015


We are so excited to host "Barbells for Boobs" October 24th! Unfortunately Cancer affects so many in our lives, it's the least we can do to try and give back! Please click here to register and donate in honor of Recoil today! Then ... warm up and give your best shot at "Grace" which we will be completing on Oct 24th at 8am! Your goal will be to crush today's time!!!

Warm Up:

Run 800m
3 Rounds
5 Burpee Pull Ups
10 KettleBell Swings (35/26#)
10 Sumo DeadLift High Pull (with KB)

For Time
30 Clean and Jerks (135/95#)

Cool Down:
Tabata ABS!!!

**Reminder to follow CrossFit Recoil on Instagram and our new Facebook business page! All events and news will be published there! CrossFit Recoil business page! 7

Saturday, October 3, 2015


Running Club meeting 6am-ish at Recoil! Come run or jog or walk with us!!!

8am CrossFit WOD:


Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45/25lb plate held overhead
Run 400 meters

CrossFits all over are doing "White" today! In Memory of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Friday, October 2, 2015


**October Newsletter went out yesterday! Grab your calendar and mark down some fun events coming up! If you didn't get a email text me and I'll send it your way!

**We will be doing "White" for the WOD tomorrow so be ready for some HERO WOD FUN!!!

Warm Up:
1/2 Annie :)
30 Double Unders
30 Sit Ups
20 Double Unders
20 Sit Ups
10 Double Unders
10 Sit Ups

AMRAP in 10 Min
Row 200m
10 Dumbbell Hang Snatch (35/25#)

Rest 3 Min

AMRAP in 10 Min
Run 200m
10 Kettlebell Swings (53/345#)
2 Wall Climbs

Running club meeting at 6am tomorrow!!! Whether you run 3 or 6 miles come join us! Jogging and Walking are amazing as well!!

Thursday, October 1, 2015


Happy October! What are you going to be for Halloween!

Mobility tonight 6pm here at Recoil!

Group Stretching

Warm Up:
EMOM for 8min:
8 Air squats (ouch)
8 Kettlebell Swing (35/26#)


4 Rounds for time of:
Run 400
15 Box Jumps (24/20")
10 OH Sit Ups (25/15#)
10 Ring Dips

Wednesday, September 30, 2015


Goodbye September.... 
Warm Up:
3 Rounds 
10 Sumo Deadlift High Pull (45/35#)
10 Hang Clean 

 Bar Muscle Ups!!! Grab a band and get up there! 

21-15-9 reps for time of:
Hang Snatch (95/65#)
Wall Balls (20/14#)

Rest 4 Min

AMRAP in 12 Min 
30 Double Unders 
10 Toes to Bar
10 Hang Cleans (115/75#)

***Remember to register for the NLI competition November 14th at the OC Fair Grounds! Click Here to register and for more info! 

Tuesday, September 29, 2015


How was your FRAN time??

Warm Up:
Row 1000m
3 Rounds
3 Handstand Push Ups/ or 3 Stretch Press with Heavy DB's
20 Mountain Climbers
12 Walking Lunges

Practice Snatch Balance with Weight

4 Rounds for Time:
30 Push Ups
20 Front Squat (115/75#)
20 Push Press (115/75#)
30 GHD Sit Ups

**Mobility Thursday Night 6pm! Come try it out!