July 30, 2014


Happy Birthday To My Favorite Rebecca!!!

Warm Up:
4 Rounds
10 Back Ext
10 GHD Sit Ups
10 Burpees

 2 Rounds for time:
7 Knee to elbow/toes to bar/pull up
30 Wall Balls
47 Russian Twist (25/15#plate)
67 Double Unders

AWESOME things coming up at Recoil:
July 31st- YOGA/Mobility 6pm
August 2nd- BEACH WOD and BBQ at Sunset Beach (tower to be announced)
August 9th- 31 Heroes 8am at Recoil. Registar at www.31heroes.com join team "CrossFit Recoil"

August 12th- BODY FAT Testing 3;30-7pm! Sign up today! 

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