WOD

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Barbells for Boobs is in 2 Days! Don't forget to get some raffle tickets at Recoil and wear your best PINK on Saturday! (8am only) Warm Up: Run 800m 30-20-10 reps of: Double Unders Sit Ups Jumping Jacks WOD: For Time: (25 Min cap) 40 Bar Muscle Ups or Chest to

Barbells For Boobs is THIS Saturday! Join us at 8am only for "Grace" we have raised $650 to our $1000 Goal! DONATE HERE!!!!   Warm Up: Run 1 Mile 2 Rounds 20 Sit Ups 15 Air Squats 10 Box Jumps (24/20") Strength Day! KB Windmill 7-7-7-7-7 (each side=1 round) KB Turkish Get Ups 3-3-3-3-3

                What are you going to be for Halloween?? Remember our Costume Contest and Pumpkin WOD are coming up! Warm Up: Row Bike Or Ski 40 Cal 2 Rounds 15 Kettlebell Swings (light) 15 Back Ext 10 Push Press (light) Strength: Hang Clean and Jerk 10-8-5-5-3 WOD: 10 Rounds for time of: 8 Ground

Hello Monday!!! Barbells For Boobs is THIS Saturday! Join us at 8am only for "Grace" we have raised $650 to our $1000 Goal! DONATE HERE!!!! Warm Up: Run 800m 15 Air Squats 15 Sit Ups 10 Burpees Strength: Front Squats 5-5-5-3-3-3-1-1 WOD: 3 Rounds for time of: Run 400m 25 Thrusters (45/35#) 15 Knee To

Happy Saturday!!! See you at 8 or 9am for a fun Partner WOD! We will be practicing a little of "Grace" for our Barbells For Boobs Competition next weekend

Friday Already!! Don't Forget Barbells for Boobs is coming! Join us October 24th 8am and Donate Here!  Warm Up: Run 1 Mile Stretch and Roll Out WOD: Freestyle Fridays! Create your own workout or make up on you missed from this week! Practice your CLEAN AND JERKS!!! Grace is coming!

Warm Up: Row 800m or Bike/Ski 40 cal 12 Slam Balls 6 Man Makers (light)   Skill: 2 Rounds 1 Min Wall Sit (as a team) 12 Pistol Squats (each leg) 10 Handstand Push Ups   WOD: 5 Rounds for time of: 25 Kettlebell Swings (53/35#) 7 Jerks (135/95#) Row/Bike/Ski 15 Cal (must rotate machines) Then

Strength Day!!! Warm Up: Run 800m 2 Rounds 20 Mountain Climbers 20 Lunges 5 Burpees 4 x 100M Sprints (walk back 100m cool down)   Strength: Single Arm DB Thruster 5x8 each arm (mod heavy) Power/Muscle Snatch 8-8-8-5-5-5-1-1-1   Snatch Balance: (let's get serious) 8-8-8-5-5-5-1-1-1

Warm Up: 2 Rounds Run 200m 15 Kettlebell Swings (light) 15 Knee To Elbow 10 Push Ups   Strength: Deadlifts 10-8-5-3-3-2   WOD: 21-15-9-6-3 Reps of: Deadlifts (185/135#) Box Jumps (24/20") Burpees

Happy Monday! Remember to mark the date, October 24th for our Breast Cancer Event!  We are trying to raise $1000 this year Donate Here     Warm Up: Run 800m  15 Air Squats 20 Sit Ups 10 Burpees  Strength:  Squat Snatches  10-8-5-5-5 (light and work on form) WOD: 3 Rounds for time of: 15

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