November 22, 2019

Friday

Freestyle Friday! 


Warm Up:
Rum 800m
2 Rounds 
10 Air Squats 
16 DB Hang Snatch (20/15#)



WOD:
Open Gym!
Create your own workout or make up on you missed from this week!!


Practice a lift or wok on some conditioning! 



Thanksgiving Week Schedule:
Monday and Tuesday Normal 
Wednesday no 6pm class
Thursday Closed (Turkey Trot)
Friday 11:30am, 4,5,6pm class only 
Saturday 8am 

November 21, 2019

Thursday

1 Week Till Thanksgiving! 
Yoga/Mobility Today 4pm 

Warm Up:
Row 800m
2 Rounds 
20 Walking Lunges 
15 Back Ext 
10 Push Ups 


Skill:
Foam Roll and Stretch


WOD:
4 Rounds for time of:
12 Power Cleans (115/75#)
24 Burpees
36 Sit Ups 


Thanksgiving Week Schedule:
Monday and Tuesday Normal 
Wednesday no 6pm class
Thursday Closed (Turkey Trot)
Friday 11:30am, 4,5,6pm class only 
Saturday 8am 

November 20, 2019

Wednesday

Yoga/Mobility 4pm Tomorrow! 
8:30am 5k Thanksgiving Morning!

Warm Up:
Bike 10 Calories 
SKi Erg 10 Calories 
EMOM for 5 min 
5 Sumo Deadlift High Pull (45/35#)
10 Shoulder Press (45/35#)


Skill: 
2 Rounds 
3 Bar Muscle Ups 
5 Hand Stand Push Ups 
1 Min Plank Hold 

WOD:
3 Rounds for time of:
Row 400m
15 Thrusters (95/65#)
20 Box Jumps (24/20")
2 Rope Climbs

Thanksgiving Week Schedule:
Monday and Tuesday Normal 
Wednesday no 6pm class
Thursday Closed (Turkey Trot)
Friday 11:30am, 4,5,6pm class only 
Saturday 8am 

November 19, 2019

Tuesday

Join us on Thanksgiving morning for the Turkey Trot! 
Jog/Run 5k then have fun potluck breakfast! 
Remember Recoil is closed on Thanksgiving! 


Warm Up:
2 Rounds 
Row 400m
15 KB Swings (35/26#)
10 Toes To Bar 
Backwards run to end of building and back


Strength:
Deadlifts (get heavy) 
8-8-5-3-2


WOD:
7 Rounds for time of:
7 Hang Power Snatch (75/55#)
100m Shuttle Sprint 
*Rest 1 Min between rounds 

Thanksgiving Week Schedule:
Monday and Tuesday Normal 
Wednesday no 6pm class
Thursday Closed (Turkey Trot)
Friday 11:30am, 4,5,6pm class only 
Saturday 8am 


November 18, 2019

Monday

Thanksgiving is next week!!! 
Turkey and Gravy here we come... let's work hard this week!


Warm Up:
Run 800m
2 Rounds 
15 Slam Balls (15/10#)
10 Burpees 


Strength:
Hang Squat Snatch (practice)
5-5-3-3 


WOD:
2 Rounds for time of:
20 Pull Ups 
30 Push Ups 
40 Sit Ups 
50 Air Squats 

Rest 2 Min 

3 Rounds 
12 Deadlifts (115/75#)
9 Hang Power Cleans 
6 Jerks 

November 16, 2019

Saturday




Saturday Saturday Saturday!! 



Come on in and let's have some fun! 


Partner WOD 8am! Rise and shine!!! 


November 15, 2019

Friday

Hero WOD FIRDAY??
Let's find a hero WOD you like and give it a whirl today!

Warm Up:
2 Rounds 
Row 400m
30 Mountain Climbers 
12 Burpees 


WOD:
Freestyle Friday! 


Look up some hero workouts and give one a try! 


Practice a lift or skill! 



Make Up a workout you missed this week!