WORKOUT OF THE DAY

GET YOUR DAILY CROSSFIT WORKOUT OF THE DAY (WOD) FROM THE EXPERTS AT CROSSFIT RECOIL.

Thursday 1-26-23

Lace Up those Shoes! Warm Up:Row 800m2 Rounds 15 Air Squats 20 Sit Ups 10 Push Ups Skill:Timed Runs! 2 400m Timed Runs **Rest 2 Min in between 2 200m Timed Runs **Rest 2 Min in between WOD:3 Rounds for…

Wednesday 1-25-23

Strength Day! Warm Up:Run/Row/Ski 1 Mile (1609m)2 Rounds 5 Jumping pull Ups 10 Inch worm with push up20 Double Unders Mobility:90 and 90 Rainbow Stretch Seated Wall Slides Strength:OH Squats8-8-8-8-8Option A:Squat Cleans 5-5-3-3-2-2-SS: 5 Strict Pull Ups Option B:10-9-8-7-6-5-4-3-2-1…

Tuesday 1-24-23

Sweatshirts have been ordered!!! Woo! Warm Up:2 Rounds 12 Cal Cardio 12 KB Swings 12 Slam Balls Skill:Cardio: 1 Min on1 Min off 2 Rounds (together to warm up 🙂Then… 2 Rounds 2 Wall Walks 2 Bar Muscle…

Monday 1-23-23

Upcoming Events: CrossFit  Open (Feb) and Festivus Competition (April)Warm Up:Run 800m15 OH Squats 15 Sit Ups 10 Burpees Mobility Shoulder Distraction Prayer On Roller 10 PVC Pass Thru10 PVC Hang Power Snatch Strength:Hang Power Snatch 3-3-3-3-3WOD:5 Rounds for…

Friday 1-20-23

Finally Friday! Warm Up:Run 800m2 Rounds 12 Slam Balls 10 Burpees WOD:Open Gym… do whatever you like, make up your own workout or practice a lift or skill! Or Try this one:Michael 3 Rounds Run 800m50 Back EXT 50…

Thursday 1-19-23

Get your Sweatshirt and Thermal Order in! Warm Up:Run 400mEMOM for 5 Min 5 Push Ups 12 Sit Ups Skill:2 Rounds Bear Crawl to End of building and back… it’s not that bad 😉12 Jefferson…

Wednesday 1-18-23

Strength Day! Samples are in for crewnecks and thermals… get your orders in! Warm Up:Run or Row 800m2 Rounds 5 Pull Ups 10 Push Ups 15 Walking Lunges Mobility:Cossack Squat Cuff Stretch Global Lower Back RollStrength:OH Squat 8-8-8-8-8Then… Option…

Tuesday 1-17-23

Loving This Rain! Warm Up:2 Rounds 12 Cal Cardio 10 Wall Balls 12 KB Swings 10 PVC Pass Thrus Skill:2 Rounds 12 Hip Thrusts off Bench 10 Negative Push Ups 10 Upright row with DB10 Arnold Press WOD:AMRAP in 4…

Monday 1-16-23

Sweatshirt and Thermal Orders need to be in this week please! Warm Up:Run or Row 800m15 Air Squats 15 Sit Ups 10 Burpees Mobility:15 Good MorningsHamstring Smash On Box (with lacrosse ball)Cross Side To…

Friday 1-13-23

Join us Sunday for a free power lifting clinic!  We are covering deadlifts! 12-2pm Warm Up:Run 800mRow 800m30 Sit Ups WOD:OPEN GYM or you can try the workout below! For time:100 Double Unders 80…

Thursday 1-12-23

CrossFit  Open is coming… better start showing up to class 🙂 Warm Up:Run 400mEMOM for 5 min 5 Burpees 10 DB Snatch Skill:2 Rounds Push Sled to EOB and back 3 Bar Muscle Ups or Chest…

Wednesday

Strength Day! Warm Up:Pick 2: 400m Row/Bike/Ski/Run 10 Squat Snatch with PVC 10 Push Ups 10 Burpees Mobility:Banded OH FixerBar Passes Bottom Squat Transfer Strength:OH Squats 8-8-8-8Then… Strength option or Metcon Option A. Snatch Balance 5-5-3-3-2-2ORB.4 Rounds, 60 seconds each DB Alt…

Tuesday 1-10-23

Sign up for Festivus yet?? Also get your sweatshirt and thermal orders in to Nikki! Warm Up:2 Rounds Run or Row 200m6 Inch Worm with push up12 KB Swings (light)12 Slam Balls Skill:2…

Monday 1-9-23

Yesterdays Power Lifting Clinic was awesome! We covered bench press! Join us next Sunday 12-2pmWarm Up:Run 800m15 OH Squats 15 Sit Ups 10 Burpees Mobility:Pipe Squat RotationPrayer Lat StretchPrayer on roller  5 Squat to…

Friday 1-6-23

Have you registered for Festivus Yet? April 22, 3 person same sex teams or individuals! Warm Up:Run 800m12 Slam Balls 10 Light Thrusters WOD:Open gym or you can try the workout below! 21-18-15-12 reps…

Thursday 1-5-23

How did the Overhead Squats go yesterday… you’ve got 3 months to make them better 🙂Warm Up:Row 800m20 Walking lunges 10 Push Ups 10 Burpees Skill:2 Rounds 30 Single Arm OH reverse Lunges (in…

Wednesday 1-4-23

Strength Day! Overhead squat time! Warm Up:1600m Row/Run/Ski2o Push Ups 15 Walking Lunges with twist Mobility:Kneeling Banded PVC Lat Pull Down KB Banded Lat Raise Wall Facing PVC RaisePigeonStrength: OH Squat 8-8-8-8-8-8**All time can be used…

Tuesday 1-3-23

Points to all of you that got back in the gym yesterday! If you didn’t … get up and get moving! Warm Up:2 Rounds Row/Bike/Ski 12 Calories 10 PVC Pass Thrus6 Inch worms 12…

Monday 1-2-22

Happy 2023! Back to normal schedule this week! No excuses! Discounts for new (and returning) members.. as well as referral bonuses! Warm Up:Run 800m15 OH Squats (light)15 Sit Ups 10 Burpees Mobility:Because you…

Friday 12-30-22

Join us tomorrow 8am for a fun New Year’s Eve WORKOUT! Warm Up:Run or Row 1 mile 20 Leg Swings 10 PVC Pass Thrus30 Sit Ups WOD:Open gym! You can create your own workout…

Thursday 12-29-22

Happy Birthday Richie!! Warm Up:Run 400mRow 400m12 Thrusters (light db or bb)10 Burpees Skill: 20 OH Barbell Walking Lunges 6 Knee to elbow- toe to bar- Pull up 12 Seated DB Strict Press WOD:3 Rounds for…

Wednesday 12-28-22

Strength Day Last Day of Front Squats! Any suggestions for our next strength challenge??Warm Up:Row 500mSki 500mBike 12 Cal (Yes all 3) 10 Squat Jumps 10 Push Ups Strength:13 Unbroken front squats (it’s your last…

Tuesday 12-27-22

 Warm Up:Row 800m2 Rounds 15 KB Swings 10 Push Ups Skill:2 Rounds 20 Cal Bike 30 GHD Sit Ups 3 Wall Walks WOD:As many reps in 20 min of:Run 200m2 Font Rack Lunges (135/95#)2 Shoulder To…

Monday 12-26-22

Relax week… the gym will be open.. you can do open gym or the workout written.. but you are encouraged to make it a light easy week! Warm Up:Run 800m15 Air…

Christmas Eve 2022

Merry Christmas EVE! Join us 7;45am for our annual Sock exchange and 12 Days of Xmas WOD! For Time, completed to the tune of “The 12 Days of Xmas”Day 1 Wall…

Friday 12-23-22

Merry Christmas Eve EVE! 🙂Warm Up:Run or row 1 Mile stretch and roll out!Take today easy.. you have a big workout tomorrow WOD:Create your own workout or make up one you missed! Try…

Thursday 12-22-22

7:45am This Saturday for our sock exchange and 12 Days Of Xmas WOD! Warm Up:Run 400mEMOM for 5 Min 4 Burpees 10 DB Snatch Skill:Cardio Time! 6 Rounds (count total calories)1 Min on 1 Min…

Wednesday 12-21-22

Strength Day! Warm Up:800m Run/Row/Ski2 Rounds 20 Push Ups 10 Air Squats 5 Pull Ups Mobility:90 & 90 Hip Opener OH Activation Strength:12 Front Squats 2-3 sets of 6 for warm up! Option A:Power Snatch 8-8-5-5-3-3-3Superset with:50m sled push (HEAVY!)Option B:3-4…

Tuesday 12-20-22

7:45 this Saturday for the Xmas Eve WOD! Warm Up:Row/Bike/Ski 500m2 Rounds 15 KB Swings 6 inch worm with push up Skill:2 Rounds Sled Push to EOB and Back 6 Handstand Push Ups 30 OH Single Arm…

1 2 22