CrossFit Lakewood: Member Events

Jan
5
Sat
Transformation-30
Jan 5 @ 9:00 am

The T-30 is CrossFit Lakewood’s New Years Nutrition & Exercise Challenge!
This is something we roll out every year to give all new and current members the chance to set and achieve new goals under a supportive and motivating atmosphere. This is not simply a weight-loss challenge. It is an all-encompassing TRANSFORMATION challenge with the goal of creating permanent LIFESTYLE changes. It is not just about becoming more fit, but about being able to change your mindset on what it means to be healthy. We want to challenge you for 30 days to add as many good things in your life as possible and rid yourself of the bad ones. This will hopefully set you off on the right foot to continue permanently.

Jan
21
Mon
6 Week Olympic Lifting Program
Jan 21 @ 5:00 pm
Feb
1
Fri
February Challenge: Butt & Gut
Feb 1 @ 6:00 am

 

Hi All!

Time for another monthly challenge! This time we are changing it a bit, you’re flying solo!

Goal: in the month of February accumulate 1000 lunges and 1000 core related exercise.

It equals 36 of each a day and remember you can do it anywhere, BUT if those movements are in the WOD they DO NOT COUNT :)

We will include planks and hollow holds. 15 sec hold counts for 1 rep.

Sign up here!

Let’s get after it!

If you have questions let me know!

Coach Brea

Feb
21
Thu
2019 CrossFit Open
Feb 21 @ 6:00 pm

The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all. 

The 2019 CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open included more than 209,000 athletes from around the world.

Apr
1
Mon
April Challenge: Push & Pull
Apr 1 @ 6:00 am

April Challenge: Push & Pull

Hay gang!
The goal for this challenge is to develop strength in Pushing & Pulling.

Pushing: Get better at Strict Hand Stand Push-ups.
Pulling: Get better at Strict Pull-ups.

Objective will be 1000reps of each.

Sign-up here!

There are a lot of ways to approach this.
Feel free to get creative and add lots of variety!
Post a picture and share your progress on Instagram.
Use hashtags:
#crossfitlakewood #pushpullchallenge
Here’s some options:

Pushing (1pt per rep):
Strict Hand Stand Push-ups
Kipping HSPU
1-3 Ab-mat Scaled HSPU
Wall Climb
Pike Push-up
Shoulder Press (DB or Barbell)

Pushing Holds (1pt per 10sec):
Hand Stand Hold (wall or free)
Wall Walk
DB/BB Locked-out Overhead

Pulling (1pt per rep):
Strict Pull-up (hands facing out is priority, mixture may be done)
Chest to Bar Pull-up
Kipping Pull-up
Kipping
Ring-row
Plank Pull
DB/BB Row

Pulling Holds (1pt per 5sec):
Chin Over Bar
Negative
Hollow Hold (for kipping development)
Arch Hold (for kipping development)
Ring Row Hold
Plank Pull Hold
DB/BB Row Holds

Apr
16
Tue
Kettle Bell Series
Apr 16 @ 5:00 pm – 6:00 pm

Kettle Bell Series:

Click HERE to sign-up for one, two, three or all four classes!

Tuesday, April 16th 5pm: The Swing
Thursday, April 18th 5pm: The Clean
Tuesday, April 23rd 5pm: The Snatch
Thursday, April 25th 5pm: The Get-up

Cost: $20 per class 

May
27
Mon
Memorial Day Workout
May 27 @ 10:00 am

Memorial Day Workout

Details:
Memorial Day, May 27th at 10AM
Click HERE to sign-up!
*Sign-up is required so we can get an accurate head count to tell the food truck and plan for drinks.

Time line:
9:30AM: Doors
10:00AM: Short Brief
10:05AM: National Anthem
10:15AM: Start Workout
11:15AM-1PM: Food/Drink/Fun

Warm-up:

Athletes Choice

Recommended:
General:
200m Run
20 Mini Mt. Climbers
10 Alt. Spider Man Stretch
5 Plank to Down Dog

Specific:
5 Kips
5 Jumping Pull-ups
5 Three-count  Push-ups
5 Three-count Squats

Then:
1 Round
3 Pull-ups
6 Push-ups
9 Squats

Workout:

Option 1:
“Body Armor”
1mile Run
100 Pull-ups
200 Push-ups
300 Squats
1mile Run

Partition the 100/200/300 as needed.
Ideally:
20 Rounds
5 Pull-ups
10 Push-ups
15 Squats 

Option 2:
“1/2 Body Armor”
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Partition the 50/100/150 as needed.
Ideally:
10 Rounds
5 Pull-ups
10 Push-ups
15 Squats 

Option 3:
“Partner Body Armor”

Teams of two complete:
4x400m Run
20 Rounds
5 Pull-ups
10 Push-ups
15 Squats
4x400m Run

Alternate the 400m runs, one athlete works, while the other rests.
Do the 20 Rounds of 5/10/15 in an “I-go-you-go” format. Meaning, I do 5 Pull-ups, you do 5 Pull-ups. I do 10 Push-ups, you do 10 push-ups, then 15/15. That will equal 2 total rounds.

Notes:
Running Distances:
1mile = Reed/20th/Teller/16th
800m = 2X Stop Sign (Reed) / Stop Sign (Teller)
400m = Stop Sign (Reed) / Stop Sign (Teller)

Modifications for Run:
Rowing: 2K (for mile), 1K (for 800m), 500m (for 400m)
Bike: 8min (for mile), 4min (for 800m), 2min (for 400m)

Counting Rounds:
Use no more then 5 poker chips

Space:
It’s gonna be crowed on the pull-up rig. Do your pull-ups and move out of the way so other athletes can get in.
Bootcamp room will be available and will accommodate about 20-25 people.

Coaching:
This is not a coached class (the coaches are doing the workout with you). Please be mindful of repetition and range of motion integrity.

Drop-ins:
This event is free for CFLW members. If you are not a member and have been invited to come we will be donating the $20 drop-in fee to charity. If you are a member and would like to donate (any thing always helps), we will have a collection jar on hand.

Lastly:
This workout is supposed to be hard.
When you feel like quitting, remember what this day represents. Think of all the men and women who have given their lives for the freedoms, liberties, and rights we enjoy in our country/republic.

 

murph180

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Jul
1
Mon
Summer Bingo Challenge
Jul 1 @ 6:00 am
Summer Bingo Challenge

Alright Community! I am soooo excited to announce this Summer’s Challenge….BINGO!

We are going to be rolling out a super fun CrossFit Lakewood Summer Bingo Challenge starting July 1st! Read all the details below to find out how to participate in the fun, you won’t want to miss!

Step 1 – Get your Bingo card:

Use a digital copy of our CFLW Summer Bingo cards here: https://mfbc.us/m/yc3scn

***You can access your bingo card from any device with this link and it will stay personalized to YOUR results as you “X” out squares by clicking on them – BUT you must stay on the same device to have it saved. So, don’t open the link on your phone and then open it again on your computer and expect it to show which squares you’ve completed throughout the month.

-OR-

Get a printed copy of your card at the gym. They are located on the whiteboard in the workout area

Step 2 – Read the following Guidelines and Rules:

  • You have until July 31st to participate in this challenge and get squares completed and submitted.
  • To get a “Bingo” you need 5 square completed in a row or diagonal
    • The first person to submit a “Bingo” to a coach (and verified by Chrissy) wins Prize Pack A (see below)
  • To get a FULL Bingo you need ALL squares completed
    • The FIRST person to submit a FULL Bingo (can verified by Chrissy) wins Prize Pack B (see below)
  • ALL participants who submit a “Bingo” within the allotted time frame of this challenge will receive a $5 credit to spend on anything in the CFLW Retail Store
  • ALL participant who submit a FULL Bingo within the allotted time frame of this challenge will receive $20 credit to spend on anything in the CFLW Retail Store
  • Facebook and Social Media Posting squares:
    • If you are NOT on social media, don’t worry we get it – any challenge that has a “post” or “tag” element to it can be accomplished by emailing that content into Coach Chrissy (chrissy@crossfitlakewood.com)
  • Google, Facebook and Next Door Review Squares:
    • If you have already completed the task of a Google, Facebook and Next-door app review for CFLW you can “X” out these squares, you do not need to repeat.
  • Nutrition Squares:
    • You can’t claim a recipe from our Healthy recipe page that you have made prior to the start of this challenge. Must be made within the 31 days.
    • The Plate Method square – if you don’t know what this means see pic below or ask a coach!

Step 3 – Get to Work! Read what’s included in the awesome prize packs that we’ve put together for you guys to compete for!

***Prize Pack A (First Bingo)***

  • 1 treatment of choice session with Dr. Caroline Seidel
  • Ascent Protein Sample Pack of 10
  • 3 Fit Republic Meals
  • $5.00 CFLW Retail Store Credit
  • 1 Free InBody Scan (includes sit down analysis with Coach Chrissy)
  • Small case of Kill Cliff and Kill Cliff Giftcard
  • 10.00 Rogue Gift Card

***Prize Pack B (First FULL Bingo)***

  • 1 Hour massage with Christina from Total Health Solutions
  • Ascent Protein Full Bag
  • 7 Fit Republic Meals
  • $20.00 CFLW Retail Store Credit
  • 2 Free InBody Scans (includes sit down analysis with Coach Chrissy)
  • Small case of Kill Cliff and Kill Cliff gift card
  • 50.00 Rogue Gift Card

***Prizes for ALL completed challenges***

  • Everyone who competes any “Bingo” within the 31 days gets $5.00 to spend in the CFLW retail store
  • Everyone who completes a FULL Bingo within the 31 days gets $20.00 to spend in the CFLW retail store

If you have any questions let me, Coach Chrissy, know! Email me at chrissy@crossfitlakewood.com. Or you can ask any of our wonderful coaches :)

Get cracking!

Coach Chrissy

Jul
4
Thu
Fight Gone Bad – 4th of July
Jul 4 @ 10:00 am

Fight Gone Bad 4th of July

Sep
2
Mon
Labor Day Loredo
Sep 2 @ 9:00 am

Labor Day “Loredo”

Time:
Labor Day, September 2nd at 9am

Workout:
Six Rounds
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run

 U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Sep
14
Sat
Fit for Fall Nutrition & Exercise Challenge
Sep 14 @ 10:15 am

Register:

Click HERE to fill out your information and sign-up!

Date:

Starts Sept 14th (kick-off Nutrition Seminar)

Ends Oct 26th

Includes:

  • Personal Meal Plan (options for both performance based or weight-loss based goals)
    • Plans are approved by a Registered Dietician
  • 3 In-person meetings with a Nutrition Coach
    • 3 InBody Scans (Body composition testing)
  • Weekly fitness and nutrition challenges
    • Partner style challenge for increased accountability and FUN!
    • Earn points and compete for prizes!
  • Non-members are welcome to join in!!!!
  • Access to at home blood testing kit for A1C glucose and lipid panels (NEW!)

Cost:

Early Bird:
2x $69 (each partner)

After September 1st:
2x $79 (each partner)

Oct
10
Thu
2020 CrossFit Open
Oct 10 @ 6:00 pm – Nov 18 @ 8:44 pm

The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all. 

The 2019 CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open included more than 209,000 athletes from around the world.

Over 80% of people will regain the weight they worked so hard to lose. It doesn’t have to be this way.