Saturday, May 28, 2016

Saturday

Running club meeting 6:45 for a few miles!


Then....


An AMAZING workout at 8am! See you there!

Friday, May 27, 2016

Friday

Who's running with us tomorrow 6:45am?? No one likes to run alone!

Warm Up:
 Tabata Sit Ups: Plank/ Russian Twist / Sit Up

WOD:
For Time:
1 Min Plank Hold
63 Air Squats
35 Push Press (95/65#)
10 Pull Ups
15 Tire Flips
63 Sit Ups
35 Burpees
10 Pull Ups
15 Tire Flips
63 Double Unders
35 Hang Cleans (95/65#)
10 Pull Ups
1 Min Plank Hold

Saturday workout 8am! Don't forget Memorial Day is MONDAY! 8am class only for "Murph," this workout is totally scalable!

Thursday, May 26, 2016

Thursday

3 Day Weekend ahead! Get in here and get some good workouts on!

Yoga/Mobility 6pm Tonight!

Warm Up:
Group Stretching!
Did someone say sprints!??
Timed:
200m
400m
200m
400m

WOD:
AMRAP in 10 Min of:
Row 300m
3 Rope Climbs

Rest 2 Min

AMRAP in 10 min of:
10 Thrusters (95/65#)
10 Burpee Pull Ups

**Monday is Memorial Day! Join us at 8am for Murph! This workout is completely scalable no matter what you fitness level is. We will ONLY be having 8am on Monday!

Wednesday, May 25, 2016

Wednesday

Yoga/Mobility Tomorrow night 6pm!

Warm Up:
Over/Under
Row 200m anything over or under you owe me in Burpees!

Lift:
Snatch Balance: 3-3-5-5-3-3
Start with the bar for the first set... increase as long as your form is correct!

WOD:
1 Min Hang Squat Cleans (db40/30#)
1 Min Burpees
1 Min Toes To Bar
Rest 1 Min
2 Min Hang Snatch (75/55#)
2 Min Sit Ups
2 Min Pull Ups
Rest 1 Min
1 Min Hang Squat Cleans (db 40/30#)
1 Min Burpees
1 Min Toes to Bar
**Score is total reps in each section! You will have 3 totals at the end of wod


Tuesday, May 24, 2016

Tuesday

Happy Birthday Miss Avery!

Warm Up:
 3 Rounds
Run 200m
10 Tire Flips
15 Plank to Push Up

Skill-
Strict Pull Ups 3-3-3-3
** Try doing 2 Strict Pull Ups in your warm up everyday! You will be amazed on the results!

WOD:
For Time:
Buy In Run 1 Mile
3 Rounds of:
23 Kettlebell Swings (53/35#)
89 Double Unders
27 Wall Balls (20/14#)

**Monday is Memorial Day! We will have class at 8am only!


Monday, May 23, 2016

Monday

1 Week until Memorial Day MURPH! Join us 8am next Monday! Bring a friend

Warm Up:
2 Rounds
Row 300m
10 Burpees
15 Sit Ups
10 Air Squat

Lift:  (warm up well/Form is key here)
30 Shoulder Press (95/65#)
Jog 400m
25 Push Press (115/75#)
Jog 400m
20 Jerk (135/95#)
*Weights are suggested, you should not be able to do all presses straight thru!

WOD:
 3 Rounds for Time of:
12 Slam Balls (20/15#)
10 Front Squats (115/75#)
Walking Lunges 100ft
Bear Crawl 100ft

**Memorial Day we will only be open 8am! :)
** Recoil's 6year Anniversary Party is June 11th 12-3pm. Join us for vendors, food, and fun!

Saturday, May 21, 2016

Saturday!

Running Club starting 6:45am! Summer is coming, time to start burning those extra calories to look good on that summer Vacation!

CrossFit  Workout 8am! Bring a friend to share the torture... I mean "experience" with! :)

Let's have some partner fun!

Deck-O-Cards (AMCAP in 10 Min)
Hearts : Air Squats
Clubs: Sit Ups
Spades: kettlebell swings (35/26#)/ Push Ups
Diamonds: Burpees

Rest 2 Min ... Then...

1 Partner Works at a time!
(10,000/7,000#) Ground To Overhead
Run 400m
(10,000/7,000#) Deadlift
Run 400m

Same Weight Must be used for deadlifts!
Ideas: 10,000= 105 reps at 95#
            7,000 = 108 Reps at 65#