The Rec Center CrossFit

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It’s 2019, let’s make it a great year!

[11/15/18]   Thanksgiving Schedule:
Wednesday 11/21: 6am, 7am, 1pm, 5pm, 6pm
Thursday 11/22: 10am
Friday 11/23: 10am, 1pm, 4pm, 5pm, 6pm
Regular schedule on Saturday/Sunday

About

Don’t forget, class is cancelled this Saturday for OUTWOD. Sign up at www.outwod.com and come get your workout in!

outwod.com The WOD in OUTWOD stands for Workout of the Day. The workouts are constantly varying. No matter what format, OUTWOD is open to all levels of athlete from novice to professional. OUTWOD guarantees an intense interval fitness experience that provides an immersive, high-intensity, and effective workout...

Only a week left to register! Head over to www.OUTWOD.com/events to get signed up!

WOD 7/9/18 – 7/13/18

Monday 7/9 A) Bear Complex 5 Sets of: 7 Rounds: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press (behind neck) *may not set bar down *may NOT combine movements (i.e. must do a power clean then front squat and NOT a squat clean) *rest as needed between sets *record heaviest weight B) 7 Min AMRAP: [ 114 more words ]
https://thereccentercrossfit.wordpress.com/2018/07/09/wod-7-9-18-7-13-18/

thereccentercrossfit.wordpress.com Monday 7/9 A) Bear Complex 5 Sets of: 7 Rounds: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press (behind neck) *may not set bar down *may NOT combine movements (i.e. must do a pow…

WOD 7/2/18 – 7/6/18

4th of July Schedule! We will have regular classes all week EXCEPT on the 4th of July. On Wednesday, July 4th, there will be ONE class at 10am so get up and get it in before hitting up the BBQs and beach parties. Regular schedule resumes Thursday morning. Monday 7/2 A) Deadlift 5-5-5-5 *Start at 85% of 1RM B) For Time: [ 134 more words ]
https://thereccentercrossfit.wordpress.com/2018/07/02/wod-7-2-18-7-6-18/

thereccentercrossfit.wordpress.com 4th of July Schedule! We will have regular classes all week EXCEPT on the 4th of July. On Wednesday, July 4th, there will be ONE class at 10am so get up and get it in before hitting up the BBQs a…

WOD 6/25/18 – 6/29/18

4th of July Schedule!We will have regular classes all next week EXCEPT on the 4th of July. On Wednesday, July 4th, there will be ONE class at 10am so get up and get it in before hitting up the BBQs and beach parties. Regular schedule resumes Thursday morning. Monday 6/25 A) Bench Press: 3-3-3-3-3 *ALL at or above 80% of 1RM… [ 103 more words ]
https://thereccentercrossfit.wordpress.com/2018/06/26/wod-6-25-18-6-29-18/

thereccentercrossfit.wordpress.com 4th of July Schedule!We will have regular classes all next week EXCEPT on the 4th of July. On Wednesday, July 4th, there will be ONE class at 10am so get up and get it in before hitting up the BBQ…

WOD 6/18/18 – 6/22/18

Monday 6/18 A) 6 Rounds for time: 400M Run 8 Burpees B) "Grace" *10 Min Cut-Off Tuesday 6/19 A) 12 Min EMOM 3 Front Squats *AHAP, 1 Weight the ENTIRE time *From the Ground B) 12 Min AMRAP: Pull Ups *20 Sit-ups every time you drop from the bar *Score is total Pull-ups Wednesday 6/20 A) Deadlift Find 7RM B) 5 Rounds for time: [ 102 more words ]
https://thereccentercrossfit.wordpress.com/2018/06/19/wod-6-18-18-6-22-18/

thereccentercrossfit.wordpress.com Monday 6/18 A) 6 Rounds for time: 400M Run 8 Burpees B) “Grace” *10 Min Cut-Off   Tuesday 6/19 A) 12 Min EMOM 3 Front Squats *AHAP, 1 Weight the ENTIRE time *From the Ground B) 12 …

Summer Challenge! and WOD 6/11/18 – 6/15/18

Challenge! Hopefully everyone got in to get scanned for the challenge and if so, I NEED YOUR NUMBERS! Bring your folder to me. If you haven't scanned yet, do so ASAP and get me your numbers. I'd like to have teams drafter by the end of the day Tuesday. As with the last couple of challenges, results are what matters. Paleo, Keto, RP, fasting, are all fair game and your coach will help you figure out what will work best. [ 138 more words ]
https://thereccentercrossfit.wordpress.com/2018/06/12/summer-challenge-and-wod-6-11-18-6-15-18/

thereccentercrossfit.wordpress.com Challenge! Hopefully everyone got in to get scanned for the challenge and if so, I NEED YOUR NUMBERS! Bring your folder to me. If you haven’t scanned yet, do so ASAP and get me your number…

Paleo Challenge and WOD 6/4/18 – 6/8/18

Don’t forget to sign up for the Paleo Challenge, details are below. As of now, the spots on Sunday are FULL but I am working on opening up a few more spots. In the event that they are not able to give us any more time slots, you can check out their other locations and do the scan elsewhere. Go through the same sign up instructions, USE THE SAME DISCOUNT CODE and let me know when you get your results. [ 579 more words ]
https://thereccentercrossfit.wordpress.com/2018/06/04/paleo-challenge-and-wod-6-4-18-6-8-18/

thereccentercrossfit.wordpress.com Don’t forget to sign up for the Paleo Challenge, details are below. As of now, the spots on Sunday are FULL but I am working on opening up a few more spots. In the event that they are not able to …

Paleo Challenge!..and WOD 5/29/18 – 6/1/18

I hope everyone had a great long-weekend now let's get back to the grind! Don't forget to sign up for the Paleo Challenge, details are below. We have two more weeks until it starts and its going to be a blast! PALEO CHALLENGE: Summer is coming, it's time you get your sexy back. We are running another Paleo Challenge from 6/10 - 7/22 but this time with a little twist...TEAMS! [ 444 more words ]
https://thereccentercrossfit.wordpress.com/2018/05/29/paleo-challenge-and-wod-5-29-18-6-1-18/

thereccentercrossfit.wordpress.com I hope everyone had a great long-weekend now let’s get back to the grind! Don’t forget to sign up for the Paleo Challenge, details are below. We have two more weeks until it starts and…

Memorial Day Schedule, Paleo Challenge, WOD 5/21/18 – 5/25/18

Memorial Day Schedule: On Monday 5/28 the gym will be open from 9AM-12PM with our annual "Murph" class starting at 10am. You can come to class early or plan to stay late but class will start at 10am and usually runs over an hour. All other classes are cancelled and regular schedule resumes on Tuesday. PALEO CHALLENGE: Summer is coming, it's time you get your sexy back. [ 458 more words ]
https://thereccentercrossfit.wordpress.com/2018/05/21/memorial-day-schedule-paleo-challenge-wod-5-21-18-5-25-18/

thereccentercrossfit.wordpress.com Memorial Day Schedule: On Monday 5/28 the gym will be open from 9AM-12PM with our annual “Murph” class starting at 10am. You can come to class early or plan to stay late but class will…

PALEO Challenge! and WOD 5/14/18 – 5/18/18

PALEO CHALLENGE: Summer is coming, it's time you get your sexy back. We are running another Paleo Challenge from 6/10 - 7/22 but this time with a little twist...TEAMS! Once everyone signs up and does the body scan, the coaches will get together and "draft" teams. We are going to do a total Body Fat % loss per team and the winning team will get a prize pack as well as an outing of their choosing (i.e., dinner or drinks or sporting event or bowling or...?). [ 372 more words ]
https://thereccentercrossfit.wordpress.com/2018/05/14/paleo-challenge-and-wod-5-14-18-5-18-18/

thereccentercrossfit.wordpress.com PALEO CHALLENGE: Summer is coming, it’s time you get your sexy back. We are running another Paleo Challenge from 6/10 – 7/22 but this time with a little twist…TEAMS! Once everyon…

WOD 5/7/17 – 5/11/18

Monday 5/7 A) Back Squat Find 20RM B) 4 Rounds for time: 35 Double Unders 4 Hang Power Cleans (205/140) 12 Toes-to-bar Tuesday 5/8 A) For Time: 25 Burpees 800M Run 20 Burpees 800M Run 15 Burpees B) 3 Rounds NOT for time: Max Unbroken Wallballs (20/14) *EXACTLY 3 Min Rest between rounds *Score is TOTAL Reps Wednesday 5/9 A) 3 Behind Neck Push Jerk + 1 OHS… [ 124 more words ]
https://thereccentercrossfit.wordpress.com/2018/05/08/wod-5-7-17-5-11-18/

thereccentercrossfit.wordpress.com Monday 5/7 A) Back Squat Find 20RM B) 4 Rounds for time: 35 Double Unders 4 Hang Power Cleans (205/140) 12 Toes-to-bar   Tuesday 5/8 A) For Time: 25 Burpees 800M Run 20 Burpees 800M Run 15 Bur…

WOD 4/30/18 – 5/4/18

Monday 4/30 A) 3 Front Squat + 1 Split Jerk AHAP B) For Time: 20-16-12-8-4 Pull Ups Hang Power Clean (115/75) Burpees Tuesday 5/1 A) 4 Rounds for time: 400M Run 25 Double Unders *16 Min Cut-Off B) For Time: 60 Abmat Sit-ups 40 Box Jumps (24/20) 20 KB Swings (70/45) 10 Thrusters (155/105) 20 KB Swings 40 Box Jumps… [ 75 more words ]
https://thereccentercrossfit.wordpress.com/2018/05/01/wod-4-30-18-5-4-18/

thereccentercrossfit.wordpress.com Monday 4/30 A) 3 Front Squat + 1 Split Jerk AHAP B) For Time: 20-16-12-8-4 Pull Ups Hang Power Clean (115/75) Burpees   Tuesday 5/1 A) 4 Rounds for time: 400M Run 25 Double Unders *16 Min Cut-…

WOD 4/23/18 – 4/27/18

Monday 4/23 A) 1 Strict Press + 2 Push Press + 3 Push Jerks AHAP *At least 3 HEAVY sets B) 100 Thrusters (95/65) *At the start of EACH minute you must perform 5 Burpees before continuing on your Thrusters. *WOD starts with 5 Burpees *Continue until 100 Thrusters are completed *20 Min. Cut-Off Tuesday 4/24 A) Weighted Pull Ups… [ 105 more words ]

https://thereccentercrossfit.wordpress.com/2018/04/23/wod-4-23-18-4-27-18/

thereccentercrossfit.wordpress.com Monday 4/23 A) 1 Strict Press + 2 Push Press + 3 Push Jerks AHAP *At least 3 HEAVY sets B) 100 Thrusters (95/65) *At the start of EACH minute you must perform 5 Burpees before continuing on your Th…

WOD 4/16/18 – 4/20/18

Monday 4/16 A) 12 Min EMOM ODD: AMRAP Push Ups EVEN: 20 Abmat Sit-Ups *Score is total Push Ups B) 12 Min AMRAP: 5 HSPU 8 Burpees 100M Run (around the building) Tuesday 4/17 A) Front Squat Find 10RM B) 5 Rounds For Time: 9 Hang Power Clean (135/95) 5 Thruster (135/95) 20 Air Squat Wednesday 4/18 A) Push Press… [ 64 more words ]

https://thereccentercrossfit.wordpress.com/2018/04/16/wod-4-16-18-4-20-18/

thereccentercrossfit.wordpress.com Monday 4/16 A) 12 Min EMOM ODD: AMRAP Push Ups EVEN: 20 Abmat Sit-Ups *Score is total Push Ups B) 12 Min AMRAP: 5 HSPU 8 Burpees 100M Run (around the building)   Tuesday 4/17 A) Front Squat Fi…

WOD 4/9/18 – 4/13/18

Alright, it's testing week! Its been 3 months of work since we last tested our benchmark WODs so this week we are going to re-test and see how we've improved! Last testing dates were 1/2 - 1/5 so pull up those numbers and let's beat em! Monday 4/9 A) "Death by KB Swings" (70/45) *Start at 5 B) 2 Rounds for Time: [ 37 more words ]

https://thereccentercrossfit.wordpress.com/2018/04/09/wod-4-9-18-4-13-18/

thereccentercrossfit.wordpress.com Alright, it’s testing week! Its been 3 months of work since we last tested our benchmark WODs so this week we are going to re-test and see how we’ve improved! Last testing dates were …

WOD 4/2/18 – 4/6/18

Monday 4/2 A) 15 Min EMOM: 1: 12 KB Swings (70/45) 2: 12 KB SDLHP (70/45) 3: 12 KB Goblet Squats (70/45) *NO FAILS B) 8 Rounds for time: 3 Bar Muscle Ups 6 Hang Clean & Jerk (115/75) 3 Lateral Burpees *16 Min. CAP Tuesday 4/3 A) 7 Min on Clock: Buy-in: 800M Run w Bumper (45/35) AMRAP: Ground-to-OH with Bumper Plate (45/35) [ 104 more words ]

https://thereccentercrossfit.wordpress.com/2018/04/02/wod-4-2-18-4-6-18/

thereccentercrossfit.wordpress.com Monday 4/2 A) 15 Min EMOM: 1: 12 KB Swings (70/45) 2: 12 KB SDLHP (70/45) 3: 12 KB Goblet Squats (70/45) *NO FAILS B) 8 Rounds for time: 3 Bar Muscle Ups 6 Hang Clean & Jerk (115/75) 3 Lateral …

WOD 3/26/18 – 3/30/18

Sunday Schedule! Don't for get we've added an hour of Open Gym and Mobility Class on Sundays from 11-12 after Oly Class. If you just want to do your own thing, awesome! but if you want to jump in on the mobility/accessory class, that will be going on also. Monday 3/26 A) 18 Min EMOM: 1: 3 Power Clean 2: 5 Front Squat… [ 121 more words ]

https://thereccentercrossfit.wordpress.com/2018/03/25/wod-3-26-18-3-30-18/

thereccentercrossfit.wordpress.com Sunday Schedule! Don’t for get we’ve added an hour of Open Gym and Mobility Class on Sundays from 11-12 after Oly Class. If you just want to do your own thing, awesome! but if you wan…

WOD 3/19/18 – 3/23/18

Last week of the 2018 CrossFit Open! Submit your scores by Monday at 5 and we have one more week to go! Lets have a strong finish 🙂 Monday 3/19 A) Thruster + Front Squat Find 2RM *From Rack B) For Time: 30-20-10 Burpees Wall Balls (30/20)

https://thereccentercrossfit.wordpress.com/2018/03/19/wod-3-19-18-3-23-18/

thereccentercrossfit.wordpress.com Last week of the 2018 CrossFit Open! Submit your scores by Monday at 5 and we have one more week to go! Lets have a strong finish :)   Monday 3/19 A) Thruster + Front Squat Find 2RM *From Rac…

WOD 3/12/18 – 3/16/18

2018 CrossFit Open! Week 3 is in the books, don't forget to submit your scores by monday at 5:00pm. Also, this Friday we will be doing 18.4 Regular classes at 5pm and then our last class starts at 6:30, be there on time for those please! Monday 3/12 A) Front Squat Find 3RM B) 5 Rounds for Time: 4 Power Clean (225/155) [ 73 more words ]

https://thereccentercrossfit.wordpress.com/2018/03/12/wod-3-12-18-3-16-18/

thereccentercrossfit.wordpress.com 2018 CrossFit Open! Week 3 is in the books, don’t forget to submit your scores by monday at 5:00pm. Also, this Friday we will be doing 18.4 Regular classes at 5pm and then our last class st…

WOD 3/6/18 – 3/10/18

2 weeks down, 3 to go in the 2018 CrossFit Open. If you are registered, don't forget to submit your scores by Monday at 5pm. Also, don't forget Friday night we have our Friday Night Lights event at 6:30pm to do to the Open WOD for the week. Everyone is welcome and its usually a great time 🙂 Monday 3/6 A) 2 Behind Neck Push Press + 1 OHS A.H.A.P. B) For Time: Buy-In: 85 Wallballs (20/14) 3 Rounds: 8 Hang Sn**ch (105/70) 8 OHS (105/70) 16 Lateral Burpees *18 Min Cut-Off

https://thereccentercrossfit.wordpress.com/2018/03/05/wod-3-6-18-3-10-18/

thereccentercrossfit.wordpress.com 2 weeks down, 3 to go in the 2018 CrossFit Open. If you are registered, don’t forget to submit your scores by Monday at 5pm. Also, don’t forget Friday night we have our Friday Night Li…

WOD 2/26/18 – 3/3/18

The Open: Don't forget to submit your scores by Monday at 5pm and it's not too late to register if you haven't already! Join our "The Rec Center CrossFit" team and sign up at www.games.crossfit.com Max Week: We are retesting our maxes this week so come in pumped up, properly fueled (not hungry) and lets get after it! Monday 2/26… [ 74 more words ]

https://thereccentercrossfit.wordpress.com/2018/02/26/wod-2-26-18-3-3-18/

thereccentercrossfit.wordpress.com The Open: Don’t forget to submit your scores by Monday at 5pm and it’s not too late to register if you haven’t already! Join our “The Rec Center CrossFit” team and si…

WOD 2/19/18 – 2/23/18

2018 CrossFit Open! This Thursday is the start of the CrossFit Open. Every week for the next 5 weeks, CrossFit HQ will release a workout and people all over the world will complete the workout and post their scores online to see where they stack up. Its a ton of fun and we will be doing the workouts as our WOD on Fridays for the next 5 weeks. [ 174 more words ]

https://thereccentercrossfit.wordpress.com/2018/02/19/wod-2-19-18-2-23-18/

thereccentercrossfit.wordpress.com 2018 CrossFit Open! This Thursday is the start of the CrossFit Open. Every week for the next 5 weeks, CrossFit HQ will release a workout and people all over the world will complete the workout and…

WOD 2/12/18 – 2/16/18

Monday 2/12 A) Bench Press: 1-1-AMRAP All @ 95% of 1RM B) 2 Rounds for time: 800M Run 10 Squat Clean (185/125) 25 Pull Ups Tuesday 2/13 A) Deadlift 1-1-AMRAP All @ 95% of 1RM B) For Time: 1-2-3-4-5-6-7-8-9-10 Hang Power Sn**ch (115/75) 10-9-8-7-6-5-4-3-2-1 Box Jump (24/20) Wednesday 2/14 A) 4 Min AMRAP: 7 Thrusters (95/65) 7 Pull Ups 25 Min AMRAP: [ 75 more words ]

https://thereccentercrossfit.wordpress.com/2018/02/13/wod-2-12-18-2-16-18/

thereccentercrossfit.wordpress.com Monday 2/12 A) Bench Press: 1-1-AMRAP All @ 95% of 1RM B) 2 Rounds for time: 800M Run 10 Squat Clean (185/125) 25 Pull Ups   Tuesday 2/13 A) Deadlift 1-1-AMRAP All @ 95% of 1RM B) For Time: 1-…

WOD 2/5/18 – 2/9/18

Monday 2/5 A) Bench Press: 3-3-AMRAP All @ 90% of 1RM B) 3 Rounds for time: 400m Run with KB(70/45) 20 KB Swings (70/45) 20 KB Goblet Squats (70/45) Tuesday 2/6 A) Deadlift 3-3-AMRAP All @ 90% of 1RM B) For Time: 100 Double Unders 10 Bar Muscle Ups 80 Double Unders 8 Bar Muscle Ups 60 Double Unders 6 Bar Muscle Ups… [ 71 more words ]

https://thereccentercrossfit.wordpress.com/2018/02/06/wod-2-5-18-2-9-18/

thereccentercrossfit.wordpress.com Monday 2/5 A) Bench Press: 3-3-AMRAP All @ 90% of 1RM B) 3 Rounds for time: 400m Run with KB(70/45) 20 KB Swings (70/45) 20 KB Goblet Squats (70/45)   Tuesday 2/6 A) Deadlift 3-3-AMRAP All @ 9…

WOD 1/29/18 – 2/2/18

Monday 1/29 A) Bench Press 5-5-AMRAP ALL @ 80% of 1RM B) 12 Min AMRAP: 8 Front Squat (136/95) 8 Chest to bar 8 Lateral Burpees Tuesday 1/30 A) Deadlift 5-5-AMRAP ALL @ 80% of 1RM B) 3 Rounds for Time: 400M Run 9 Hang Power Clean (155/105) 8 Push Jerk (155/105) 9 Hang Power Clean (155/105) *18 Min Cut-Off… [ 70 more words ]

https://thereccentercrossfit.wordpress.com/2018/01/29/wod-1-29-18-2-2-18/

thereccentercrossfit.wordpress.com Monday 1/29 A) Bench Press 5-5-AMRAP ALL @ 80% of 1RM B) 12 Min AMRAP: 8 Front Squat (136/95) 8 Chest to bar 8 Lateral Burpees   Tuesday 1/30 A) Deadlift 5-5-AMRAP ALL @ 80% of 1RM B) 3 Rounds…