September 20, 2018

Thursday

Barbells for Boobs is coming! October 6th 8am!
We are $176 to our $1000 Goal!!! 
Pretty please... DONATE HERE! 
Then join us for the workout "Grace" on Oct 6th


Warm Up:
2 Rounds 
Row 300m
15 KB Swings (35/26#)
16 Walking Lunges 
2 Wall Climbs 

Skill:
3 Rounds
20 Double Unders
10 Tire Flips 
5 Handstand Push ups or Bar muscle ups 


WOD:
10 Rounds for time of:
10 Back Squats (135/95#)
100m SPRINT (not jog)
Rest 30 seconds between rounds 


September 19, 2018

Wednesday

Yoga/Mobility Tomorrow 6pm
Only 2 classes left until we break for the holidays! 


Warm Up:
2 Rounds 
Run 200m
10 OH Squats (pvc)
10 GHD Sit Ups 
30 Mountain Climbers 


Strength:
Hang Squat Snatch 
5-5-5-5


WOD:
21-15-12-9-6 Reps for time of:
Pull ups 
DB Snatch (50/35#) (each arm)
OH Plate Sit Ups (25/15#)


**Reminder no 11:30 lunch class on Wednesdays!! Join us Mon, Tues, or Thrus. at 11:30! 

September 18, 2018

Tuesday

Barbells for Boobs is coming! October 6th 8am!
We are $176 to our $1000 Goal!!! 
Pretty please... DONATE HERE!
Then join us for the workout "Grace" on Oct 6th

Warm Up:
Row 800m
2 Rounds 
12 Slam Balls (15/10#)
12 Back Ext 
12 Push Press (45/35#)


Strength:
Back Squats 
8-8-5-3-3


WOD:
"Saved By The Barbell"
(A WOD for CrossFit Kids!) 
3 Rounds 
Max Reps in 1 Min... (FGB style) 
Burpees
Wall Balls (20/14#)
Deadlifts (115/75#)
Med Ball Sit Up (20/14#)
Hang Power Cleans (115/75#)
Rest 1 Min 

**Reminder... No 11:30 lunch class on Wednesdays! Join us Monday, Tuesday, or Thursday 11:30! 


September 17, 2018

Monday

Hope everyone had a great weekend! 
Get up and get your Monday started right!
**Starting this week, no lunch class Wednesdays
Join us Monday, Tuesday, and Thursday for 11:30 class

Warm Up:
Run 800m
2 Rounds 
15 Air Squats 
15 Sit Ups 
10 Push Ups 


Strength:
Sumo Deadlift High Pull 
8-5-5-2-2-2


WOD:
AMRAP in 20 min of:
4 Deadlifts (225/185#)
8 Ring Dips 
12 Box Jumps (24/20")
2 Rope Climbs 


September 15, 2018

Saturday



New Term: 
Recoil Bear Crawl = Bear Crawl, every 25ft you do 5 push ups 😎 
Someone just made Bear Crawls a whole lot more fun!

WOD:
Partner Up
1000m Row 
150ft Recoil Bear Crawl 
30 Clean and Jerks (135/95#)
150ft Recoil Bear Crawl 
50 Pull Ups 
30 Burpees 
150ft Recoil Bear Crawl 
30 Clean and Jerks (135/95#)

**Split it up however you want, except the bear crawls :) 

September 14, 2018

Friday

Happy Friday! 

Warm Up:
Run 1 Mile
2 Rounds
30 Mountain Climbers
12 Slam Balls (15/10#)
30 Sec Handstand Hold 


WOD:
OPEN GYM!

Create your own masterpiece to try out, or make up a workout from this week!!


Practice a lift... or skill (muscle ups anyone??) 


Go for a run or work on mobility! 

September 13, 2018

Thursday

Mark Your Calendars 
Our Barbells For Boobs Breast Cancer Event 
is October 6th 8am! 
Head over to donate and help Recoil Reach $1000!!! 

Warm Up:
Row 800m
2 Rounds 
12 Air Squats 
12 Push Ups 
2 Wall Climbs 


Skill:
Handstand Push Up Practice 
5-5-5-5
Sled Push between Sets 


WOD:
For Time:
Run 800m
50 Sit Ups 
Run 800m
50 Burpees