WORKOUT OF THE DAY

Getting Ready for “Grace” 30 Clean and Jerks (135/95#)Warm Up:Run 400m1 Round20 Air Squats 20 Sit Ups Mobility:Side to SideSquat With PipeBack Stretch Samson Stretch Strength:Hang Cleans + Jerks 5-5-5-5-5-5Let’s Run 12 min 1-1-1Walk Jog Sprint 

Barbells for Boobs is coming up! Help us raise $1500!! https://campaign.forboobs.org/team/452356Warm Up:2 Rounds Run 200m15 Kb Swings 6 inch worm with push up Skill:2 Wall Walks 6 Handstand Push Ups 10 Chest to Bar Pull Ups WOD:AMRAP…

Happy Monday! Warm Up:Run 800m1 Round 15 OH Squats (pvc)15 Sit Ups 10 Burpees Mobility:Roll out GlutesPigeon Hinge off Box 5 Squat To Stand Strength:Deadlifts 8-8-5-5-3-3-3WOD:For Time:Run 400m15 Back Squat (225/155#)Run 400m12 Back Squats Run 400m9 Back Squats

Did you sign up for the OPEN GYM package yet?? Only $30 add on and you can come workout any time you want! Ask Nikki Today Warm Up:Run 800m12 Slam Balls6…

Barbells For Boobs… Oct 15th! Let’s help the fight of Breast Cancer! Please donate below or buy some raffle tickets for our give aways! https://campaign.forboobs.org/team/452356Warm Up:1 Round 25  Cal Cardio 15 KB Swings 10…

Strength Day! Warm Up:Run 200m2 Rounds 20 Air Squats 20 Sit Ups Mobility:Active FrogArmless Prayer Back Stretch Strength:15 Unbroken Strict Press Grab Some DB’s!4 Rounds 60 Sec Bicep Curls 60 Sec Push Ups 60 Sec Strict Press 200m Run 

Open gym has arrived! Add on access to the gym before/after/between classes for just $30 a month! Ask Nikki Today! Warm Up:Run 400mEMOM for 5 Min 12 Sit Ups 8 Lunges (in place) Skill:Sled…

Birthday week!!! Happy Birthday to Jamie and Mary! Hope you girls have a great week! Warm Up:Run 800m15 Air Squats 15 Sit Ups 10 Burpees Mobility:5 Squat To Stand Wall Hinge Hamstring stretch with band (laying…

Partner WOD 8am! You don’t want to miss it!  

Happy Friday! Open gym access starting October 1st!! miss a class, want to workout alone, practice lifting or skill… add open gym access to your membership!! Contact Nikki ASAP for info! Warm…

Barbells for Boobs is coming Mark your calendars… October 15th 8am! Warm Up:Run 400mEMOM for 5 min 8 KB Swings 5 Push Ups Skill:Core Time!!2 Rounds 30 GHD Sit Ups 40 Russian Twist (med ball)10 V-Ups 1…

Strength Day! Warm Up:800m Run/Row/Ski1 Rounds 20 Push Ups 20 Sit Ups 20 Double Unders Mobility:Side to Side Pipe Squat with Rotation Wall Circles Strength:15 Unbroken Shoulder Press Thrusters 10-8-8-5-5-5-5Super Set 5 Squat Jumps (max height)

Open Gym Access is coming! Starting Oct. 1! Warm Up:2 Rounds 12 Cal Cardio 6 Inch Worm with Push Up 20 Lunges Skill:Cardio!! 1 min on 1 min off for 12 Min Max Calories (2 sets at…

Partner Festivus Competition! Let’s get signed up! https://festivusgames.com/info/162/Warm Up:Run 800m15 Air Squats 15 Sit Ups 10 Burpees Mobility Hinge Off Box Pigeon Prayer on roller Strength:Power Cleans 5-5-3-3-2-2WOD:7 Rounds for time of:3 Power Cleans (185/135#)9 Air Squats 3 Jerks (185/135)1…

Friday YEAH! Warm Up:Bear Crawl to End of Building Walking Lunges BackWOD:OPEN GYM!  Create your own masterpiece, make up a workout you missed this week, or practice a lift or skill! There will be…

Want to workout but can’t make a class time… stay tuned… exciting things are coming 😉Warm Up:Row 800m2 Rounds 10 OH Squats pvc2 Wall Walks Skill:12 Pistols (Each leg)15 Slow Goblet Squats…

Strength Day! Warm Up:Timed 1 Mile Run **Let’s see where you are at! then… 20 sit ups 50 Double Unders Mobility:Side to Side Banded Tricep Stretch Shoulder Distraction PNF Shoulder Int Rotation Strength:15 Unbroken Strict Press Bench Press 10-8-8-5-5-5-5Superset with:3 Strict Pull…

 Warm Up:Run 400mEMOM for 5 min 10 KB Swings (light)5 Burpees Skill:2 Rounds 11 Arnold Press (seated on floor legs out straight)6 Knee to elbow-toes to bar- pull up 10 Handstand Push Ups WOD:4 Rounds…

Get signed up for Partner Festivus Competition! https://festivusgames.com/info/162/Warm Up:Run 800m15 Air Squats 15 Sit Ups 10 Burpees Mobility:Squat to Stand 5xWall Squat Hold 30 sec Pigeon Strength:ComplexDeadlift + Deadlift + Hang Squat Clean 3-3-2-2-1-1-1WOD:5 Rounds for time…

Friday Feels! Warm Up:Row 400mSled Push to EOB and Back 10 inch worms WOD: OPEN GYM! orMake up a workout you missed this week! There will also be options on the board! 

Sign up for Festivus Yet?? Only a few spots left… grab a partner! Warm Up:Run 400mEMOM for 5 min 5 Push Ups 12 DB Snatch Squats! :Back Squats 8-8-8-8 *2 second pause at the bottom of…

Strength Day Warm Up:1 Mile Row/Bike/Ski15 Air Squats 40 Sit Ups Mobility:PNF EXT RotationGood Mornings Wall Hinge Roll over to V-Sit Samson Stretch Strength:15 Shoulder Press (Unbroken)Complex:1 Deadlift + 1 Hang Power Clean + 1 Push…

Hope everyone had a great weekend! Warm Up:2 Rounds 15 Cal Cardio 15 KB Swings 10 Negative Push Ups Skill:2 Rounds40 Walking Lunges (hold db’s in farmer carry position) 20 Deadbugs (slowly)12 Lat Raises out to…

Partner Workout 8am! See you there!  

Nikki’s Coach 7 and 8am today! Come lift or hang out! Warm Up:Run 1 Mile WOD:OPEN GYM!Make up one of your own or pick one you might have missed this week! There will…

Happy September Warm Up:3 400m Row sprints ** under over: anything over or under 400m you owe me immediately in burpees Then:30 GHD Sit Ups 30 Back Ext Skill:2 Rounds 5 Handstand Push Ups 10 Chest to…

Strength Day Warm Up:800 Run/Ski/Row EMOM for 6 Min 8 air Squats 5 Pull Ups Mobility:PNF Shoulder Ext Rot Wall Tricep Stretch Squat to Stand PigeonStrength :15 Unbroken Shoulder Press Front Squats:8-8-8-5-5-5-5Superset with:20 Sec Handstand Hold (extra credit= shoulder taps) 

Festivus is coming! Oct. 22 here at Recoil. Sign up today for a spot and a free shirt!https://festivusgames.com/info/162/ Warm Up:2 Rounds Run 200m10 Push Press (light)10 Push Ups 16 Lunges Skill:2 Rounds Sled Push to…

Time to Practice! Warm Up:Run 800m12 OH Squats (pvc) 15 Sit Ups 10 Burpees Mobility Squat to stand pigeon Banded Squat on WallStrength (todays focus)Clean and Jerk **thats right, full squat clean then jerk4-4-3-3-1-1-1WOD:AMRAP in 12 Min of:40…