April 19, 2018


2 Days until Festivus! 
Yoga/Mobility Tonight 6pm! 

Warm Up:
Foam Roll 
Stretch out

Timed 1 Mile
2 Rounds 
30 Double Unders 
10 Hang Cleans (45/35#)

4 Rounds 
5 min cap 
Run 400m... with remaining time As Many Reps as possible of:
1. Toes to Bar 
2. Buprees 
3. Sit Ups 
4. Hang Cleans (95/65#)

**No classes Friday afternoon for set up for our competition! NO class Saturday morning due to our competition! 

April 18, 2018


Yoga/Mobility Tomorrow Night 6pm! 
Reminder no class Friday afternoon! 

Warm Up:
Run 400m
EMOM for 6 min 
6 DB Thrusters (20/15#)
5 Burpees

Shoulder Press

AMRAP in 15 min of:
12 DB Snatch (50/35#) alternating 
10 Box Jumps (24/20")
12 Goblet Squats (db 50/35#)

**Festivus Competition is this Saturday 8am-3pm here at Recoil. No classes that day but come support and cheer on our athletes! 

April 17, 2018


Time to Rise and Shine...
Let's make this Tuesday a great one! 

Warm Up:
2 Rounds 
Row 400m
12 Slam Balls (20/15#)
12 Push Ups 
16 Walking Lungs 

Squat Cleans 
8= empty Bar 

3 Rounds for time of:
Run 400m
15 KB Swings (70/53#)
12 Power Clean and Jerks (115/75#)
4 Ring Muscle (scaled bar m.u. or c2b pull ups) 

**Festivus Competition is this Saturday! No classes Friday afternoon or Saturday morning! Come by and watch the awesome athletes! 8am-3pm 

April 16, 2018


Hope the weekend was fabulous! 
Our Festivus Competition is this Saturday! 
Recoil will be closed Friday afternoon and Saturday for classes! 
Please come by Saturday and watch all the awesome athletes compete! 8am-3pm

Warm Up:
Run 800m
2 Rounds
12 Air Squats 
12 Sit Ups 
12 Burpees 

Warm Up Deadlift for WOD:

3 Rounds for time of:
50 Double Unders 
10 Power Snatch 95/65#)
10 Pull Ups 

Rest 2 Min 

2 Rounds of:
21 Wall Balls (20/14#)
14 Handstand Push Ups
7 Deadlifts (315/205#)

April 14, 2018


Happy Birthday To my favorite little bug! 
Big 15 today! So proud of you! 


4 Rounds for time:
14 Overhead Squats (75/55#)
14 Burpee Box Jumps (24/20")
14 Deadlifts (155/115#)
14 Knee To Elbow 
150ft Bear Crawl 

April 13, 2018


Friday the 13TH!!!!! Let's do this! 
Open Gym or Festivus Training!! 
See you all tomorrow 8am for a fun Saturday workout! 

Warm Up:
Row 500m
EMOM for 6 min:
5 Burpees 
20 Sit Ups

1. Run 5k

2. Create your own workout, or make up one you missed 

3. Try this little gem:
   For Time:
4 Rounds 
30 Calories Bike 
10 Front Rack Reverse Lunges (115/85#)
10 Power Cleans 
100ft Bear Crawl 

Or practice a Festivus Workout! 

April 12, 2018


Few spots left for Festivus... 
Also... volunteers pretty please!! 

Yoga/Mobility Tonight 6pm 

Warm Up:
3 Rounds 
Run 200m
10 Tire Flips 
100ft Burpee Broad Jumps 

Option 1: 
5 Rounds 
Max Reps of 
Body Weight Bench Press (boys fav)
Pull Ups 

Option 2:
For Time
Run 1 Mile 
15 Plyo Push Ups 
15 Pull Ups 
Run 800m
15 Plyo Push Ups 
15 Pull Ups