WORKOUT OF THE DAY

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WOD NOTIFICATION NEWSLETTER

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    Monday

    Happy November Everyone! Looking forward to a great month!   Warm Up: Run 800m 2 Rounds 15 Air Squats 15 Sit Ups 10 Burpees Strength: Back Squats *2 sec pause…

    Saturday

    Rise and Shine it’s Pumpkin Time!!! Join us at 8 or 9am for our pumpkin WOD!!! Bring Your Own Pumpkin! Wear a costume if you want in on the contest!…

    Friday

    Bring your own pumpkin tomorrow!!!   Warm Up: 2 Rounds Bear Crawl to end of building and back 15 Back Ext WOD: Open Gym! Create your own masterpiece of a…

    Thursday

    Say goodbye to October!!!   Warm Up: Run or Row 800m 2 Rounds 10 Thrusters (light) 2 Wall Climbs Skill: 2 Rounds 5 Man Makers (heavy) 3 Bar Muscle Ups…

    Wednesday

    Pumpkin WOD Saturday! Bring your own Pumpkin and don’t forget the costume contest!   Warm Up: Run 1 Mile 2 Rounds 20 Sit Ups 15 Air Squats 10 Box Jumps…

    Tuesday

    Can you believe it, Halloween is Saturday! Don’t forget to bring your own PUMPKIN Saturday and wear a costume to enter our contest! 8 and 9am class! Warm Up: Run…

    Monday

    Barbells For Boobs was a HUGE SUCESS!! We raised $2000! Thank you all so much!   Warm Up: Run 800m 2 Rounds 15 Air Squats 15 Sit Ups 10 Burpees…

    Saturday

    Happy Barbells for Boobs Day!! Join us at 8am only for “Grace” Wear Something Pink! Today we workout to cure Breast Cancer!! Recoil has raised over $1000 to help the…

    Friday

    Happy Friday! See everyone tomorrow in PINK at 8am for Barbells for Boobies Event!! Bring the Fam! No 9am class tomorrow! Warm Up: Run or Row 1 Mile 2 Rounds…

    Thursday

    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…

    Wednesday

    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…

    Tuesday

                    What are you going to be for Halloween?? Remember our Costume Contest and Pumpkin WOD are coming up! Warm Up: Row Bike…

    Monday

    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…

    Saturday

    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… so…

    Friday

    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…

    Thursday

    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…

    Wednesday

    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…

    Tuesday

    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…

    Monday

    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 …

    Thursday

     Barbells for Boobs is coming!!! Join us October 24th 8am for the workout “Grace” Can Recoil Raise $1000 to Fight Breast Cancer!!!!??? DONATE HERE! Warm Up: Run 40m EMOM for…

    Wednesday

     Strength Day! Squats… Squats… Squats!!! Warm Up: 4 x $00m Run 15 OH Squats (pvc) 15 Walking Lunges (each leg) 10 Jump Squats Strength: Hang Squat Cleans 10-8-5-5-5-1-1 Squat Cleans…

    Tuesday

     Tomorrow is our strength day! Starting to be my favorite day of the week! Warm Up: Run 400m 2 Rounds 15 KB Swings (light) 20 Double Unders 15 Back Ext…

    Monday

     Monday Monday! Kids PE classes start again this week! Monday and Wednesday 3pm! Join us! Warm Up: Run 800m 2 Rounds 15 Air Squats 20 Sit Ups 10 Burpees Strength:…

    Saturday

    Happy Weekend! Keep an eye out for our October newsletter Monday! See ya at 8 or 9am this morning for a partner workout!  

    Friday

    Happy Friday!!! Weekend Woo Hoo!! Warm Up: Row 800m 2 Rounds 10 Jump Squats 10 Sit Ups Wod:  Open gym Friday! Route 91 Memorial work out is on the board…

    Thursday

    October 1… How nice to see you! How Did CrossFit Total go yesterday?? If you missed it, please make it up Friday please those are important numbers! Warm Up: Row…

    Wednesday

    Last Day of September… let’s close it out with a… Strength Day!!!! Warm Up: Run 1 Mile Stretch and roll out! (10 min) Strength: CROSSFIT TOTAL!!! Back Squat 10-8-5-3-1-1 Shoulder…

    Tuesday

    Warm Up: 2 Rounds Run 200m 15 KB Swings (light) 20 Walking Lunges Strength: 3 Rounds 20OH weighted lunges (bb or db) *increase weight each round WOD: For Time: 100…

    Monday

    Going to be another Hot Week! Come on Fall… Hurry Up, we’ve got cute sweaters!   Warm Up: Run 800m 15 Air Squats 20 Sit Ups 10 Burpees   Strength:…