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    Thursday 10-28-21

    Barbells for Boobs is Saturday 8am! See you there, wear pink! Warm Up:Run 200m40 Double Unders 15 Push Ups Skill:Interval Cardio 6 Rounds (switch cardio after 3 rounds) 1 Min on 1 Min Off WOD:AMRAP In 16…

    Wednesday 10-27-21

    Strength Day Warm Up:Run 800m2 Rounds 10 Burpees 10 Sit Ups 5 Strict Pull Ups Skill:Tabata 8 each Bird Dogs tp Specific Focal Point Hanging Hollow Rock Hold Strength:DB Push Press Single Arm Increasing Weight 10-9-8-7-6-5-4-3-2-1Strict Press 10-10-5-5-3-3-3-3

    Tuesday 10-26-21

    Barbells for Boobs is this Saturday 8am! Wear pink! Warm Up:Run 400m2 Rounds 15 OH Plate Sit Ups 10 Thrusters (light)WOD:Lift, Move, Work 1-rep-max clean, 4-minute time frame    Rest 2 minutes, then,Max bar muscle-ups in…

    Monday 10-25-21

    Last week of October! Barbells for Boobs is this Saturday! Warm Up:Run 800m1 Round15 Air Squats 15 Sit Ups 10 Burpees Mobility:Twisted Hip Opener Knee Against Hip Flexor StretchHamstring Rack StretchWOD:”Filthy Fifty”For time, Goal under 30…

    Friday 10-22-21

    Fridays are the best!Freestyle Friday! Warm Up:Run 1 Mile 2 Rounds 15 Slam Balls 30 Russian Twist (wall ball) WOD:Create Your own workout of make up one from the week! 

    Thursday 10-21-21

    Weekend is coming! Warm Up:Run 400mEMOM for 5 min 10 OH Plate Sit Ups 5 Push Ups Skill:3 Rounds Timed 400m Runs *Rest 1 min between runs WOD:21-18-15-12-9 Reps for time of:Box Jumps (24/20″)DB Snatch (50/35#)Calories Cardio 

    Wednesday 10-20-21

    Strength Day Warm Up:2 Rounds 200m Run 20 Lunges 10 L-Raise 10 Inch Worm (no push up)Mobility:2 Rounds Samson Stretch Wall Hinge Manual Tricep Stretch Squat To Stand Strength Complex:Jerk 2+1Preform 2 Push Jerks then 1 Split Jerk 5-5-5-3-3-1-1-1-1-1**Remember proper technique…

    Tuesday 10-19-21

     Warm Up:R0w 500m2 Rounds 15 KB Swings 15 Back Ext20 Double Unders SkillTake this time to practice kipping pull ups if you don’t have them! 2 Rounds 30 GHD Sit Ups 10 Plyo Push Ups 10 Pistols…

    Monday 10-18-21

    Happy Birthday Sam! Warm Up:Run 800m1 Round15 Air Squats 15 Sit Ups 10 Burpees Mobility:Banded Hip OpenerT-ExtensionsBanded Front Rack Fixer Strength:Hang Squat Cleans 8-5-5-3-2WOD:AMRAP in 20 min of:5 Deadlifts (115/75#)5 Hang Power Cleans 5 Front Squats 5 Push…

    Saturday 10-16-21

    Partner WOD! Join us at 8am for some fun!! If you haven’t heard.. we are hosting our annual  Breast Cancer Event October 30th! Please help us by donating to raise $1000 for…

    Thursday 10-14-21

    Barbells for Boobs is coming! Please Donate here.. Currently $200/1000 Up:Run 400mEMOM for 5 Min8 DB Snatch (light)12 Sit Ups Mobility:15 Min stretching and foam rolling WOD:AMRAP in 16 Min of 12 Goblet…

    Wednesday 10-13-21

    Strength Day Warm Up:Run 800M15 Air Squats 6 Inch Worm with Push Up Mobility:Squat Opener Frog Rotation Glute Roll Stregnth:Back Squat 8-5-5-3-3-3 (3 rep heavy) Bear Complex 5-3-3-2-2 (HEAVY!)

    Tuesday 10-12-21

     Warm Up:Run 400M2 Rounds 20 Double Unders 10 Shoulder Press (barbell)Skill:2 Rounds 10 Ring Rows (feet elevated)1 Min Plank 12 Renegade Row w/ Push up (heavy) WOD:For Time:5-4-3-2-1*after rope climb sets, 15 Burpees and 20…

    Monday 10-11-21

    Mondays are my favorite! Warm UpRun 800m 1 Round 20 Air Squats 20 Sit Ups 12 Burpees Mobility:PNF Shoulder External Rotation Pipe Squat Rotation Skill:3 Rounds 100FT Front Rack Walking Lunge (115/75#)10 Jerks **Complete Jerks at the end of lunges…

    Friday 10-8-21

    Freestyle Friday Warm Up:Run 1 Mile 15 Jump Squats 6 Inch Worm With Push UpWOD:OPEN GYM! Create your own workout or work on a lift or skill! Use this time to practice something you are…

    Thursday 10-7-21

    Almost Friday! Warm Up:2 Rounds Run 200m18 DB Snatch (light)12 Push Press (BB)Skill:2 Rounds 10 HSPU (or Practice)5 Bar Muscle Ups (or Practice) 10 Negative Push Ups WOD:3 Sets For Time*1 set is 3 Rounds…

    Wednesday 10-6-21

    Strength Day Warm Up:2 Rounds Run 200m10 Lunge with Reach 10 Push Ups 10 Step Ups (30/24″)Mobility:2x 60 Seconds Each Roller Prayer T-OpenerBanded OH Fixer (both sides) Strength:OH Squats 60-70%  1 RM10-8-8-5-5-5-5Squat Snatch 50% 1 RM10-8-5-5-5-5

    Tuesday 10-5-21

     If you didn’t get our October Newsletter.. check your spam then text Nikki! Warm Up:1 Round 20 Cal Cardio 15 KB Swings 10 PVC Pass Thrus10 OH Squat (pvc)Skill:3 Rounds Row 500/350m Count your pulls for…

    Monday 10-4-21

     Warm Up:Run 800m2 Rounds 15 Air Squats 15 Sit Ups 10 Buprees Strength:5 Rounds 5 Front Squats 5 Back Squats WOD:3 Rounds for time of:9 Power Cleans (185/135#)15 Single Arm Devil Press (40/25#)21 Toes To Bar Run 400m

    Friday 10-1-21

    Happy October! Warm Up:Run 800m15 KB Swings 10 Burpees WOD:OPEN GYM! Create your own workout or make up one you missed this week!   


     Warm Up:Run 400m2 Rounds 15 Slam Balls 10 Thrusters (light)Skill:Squat Therapy Stretching WOD:For Time:Run 800m40 Hang Power Snatch (95/65#)Run 800m40 Burpees Run 800m

    Wednesday 9-29-21

    Strength Day Warm Up:Run 400m2 Rounds 10 Push Ups 15 Sit Ups 20 Walking Lunges Strength:Clean and Jerks 10-8-5-5-5-5-5Stay around 60-70% of 1 RM SuperSet:3 Turkish Get Ups (each side) 

    Tuesday 9-28-21

    October is approaching! Warm Up:2 Rounds Run 200m12 Knee To Elbow 16 SB Snatch (light)Skill2 Rounds30 GHD Sit Ups 300ft Bear Crawl 30 Second Hollow Rock Hold WOD:3 Rounds for time of:25 Wall Balls (20/14#)50 Double…

    Monday 9-27-21

    Mondays are the best! Warm Up:Run or Row 800m2 Rounds 12 Air Squats 15 Sit Ups 10 Burpees Strength:Complex Time!!! 2 Deadlifts + 2 Power Cleans 5-3-3-3-3-3 WOD:3 Rounds for time:15 Pull Ups 12 DB Hang Squat Cleans (50/35#)Rest…

    Saturday 9-25-21

     Rise and shine! Regardless of the parking lot maintenance, we will be open today 8am! You may have to find parking and walk over to Recoil… you can do this…..

    Friday 9-24-21

    Open Gym! Warm Up:Run 800m2 Rounds 20 Lunges 10 Leg Swings each leg30 Jumping Jacks WOD:Create your own workout or make up on you missed this week! Monday was super! 

    Thursday 9-23-21

    Let’s Celebrate Recovery! Warm Up:Run 400m2 Rounds 15 KB Swings 12 Jump Squats 10 OH Plate Sit Ups Strength:Sumo Deadlift High Pull 10-8-8-5-5WOD:AMRAP in 18 MIn Buy In Row 1880m (1 time)22 Sit Ups 23 Medicine Ball Cleans…

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