Monday 2.24.20

By CrossFit Lakewood

Announcements: Butt & Gut Challenge: Starts March 1st Click HERE for details and Sign-up! WOD & Wine Ladies Night: Saturday, February 29th, 4pm-7pm Mindset Monday: Practice Persistence Once you start attacking an obstacle, quitting is not an option. It cannot enter your head. Abandoning one path for another that might be more promising? Sure, but … Read more

Sunday 2.23.20

By CrossFit Lakewood

Announcements: Butt & Gut Challenge: Starts March 1st Sign-up starts Monday! WOD & Wine Ladies Night: Saturday, February 29th, 4pm-7pm 9AM: CrossFit Class Warm-up: Coaches Choice Workout: With a 30min running clock: Teams of 4-5 complete 5min at each station 1) Max Rep DB C&J, 50#/35#/20# 2) Max Calorie Ski 3) Max Rep Tire Flip 4) … Read more

Saturday 2.22.20

By CrossFit Lakewood

Announcements: Butt & Gut Challenge: Starts March 1st Sign-up starts Monday! WOD & Wine Ladies Night: Saturday, February 29th, 4pm-7pm 9AM: CrossFit Class Warm-up: Coaches Choice Workout: “Team Barbara” Teams of 2 AMRAP 20min 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats “Cool Down” TBD 10AM-12PM: Open Gym

Friday 2.21.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Complex: 1 Power Clean 1 Front Squat 1 Push Jerk Take 4-6sets to build to a heavy complex 12min time limit Conditioning: AMRAP 20min 27/21 Cal Row 21 Box Jumps 3 Rounds “Macho Man” Macho Man: 3 Power Cleans 3 Front Squats 3 Push Jerks Rx’d: 24″/20″ Box 95#/65# Barbell Rx’d+: … Read more

Thursday 2.20.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Slam Ball Man Maker Workout: AMRAP 18min 1/2 Lap Walking Lunge 15 Slam Balls 1/2 Lap Walking Lunge 7 Man Makers Rx’d: Choose your own adventure on SB’s 35#/20# DB’s 1pt per 1/4 lap Cool Down: Accessory Back/Core: 3-4 Rounds, for quality 10 One Arm Banded Row, 10R/10L) 20 Hollow Rocks … Read more

Wednesday 2.19.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Push-press Take 5-6sets to build to a heavy 1rep Use rep sequence: 4-3-2-1-1-1.. Conditioning: AMRAP 16min 10 DB Push Press 15 DB Step-ups 20 Burpees 25/18 Cal Row Rx’d: 35#/20# DB 24″/20″ Box Rx’d+: 50#/35# DB AFTER PARTY Beast Builder On the Minute x 7: Thrusters Minute 1: 115/85 Minute 2: … Read more

Tuesday 2.18.20

By CrossFit Lakewood

Announcements: Butt & Gut Challenge: Starts March 1st Details next week! WOD & Wine Ladies Night: Saturday, February 29th, 4pm-7pm Tasty Tuesday: Low-Carb Bison Taco Bowls We have over 140 recipes to choose from. Click HERE to start eating better today! Warm-up: Coaches Choice Strength: Sumo Dead Lift 3-3-3-3-3, ascending or across Conditioning: AMRAP 13min … Read more

Monday 2.17.20

By CrossFit Lakewood

Announcements: Butt & Gut Challenge: Starts March 1st Details next week! WOD & Wine Ladies Night: Saturday, February 29th, 4pm-7pm Mindset Monday: Negative Thoughts: Negative thoughts are not true. Only your belief in negative thoughts makes them appear to be true to us; at their very core, negative thoughts are just that…thoughts. But when we … Read more

Sunday 2.16.20

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Strength: 3 Rounds, for quality 100ft Prowler Push 100ft Slam Ball Bear Crawls Conditioning: AMRAP 15min 15 KB Sumo DL High Pull 30 Ab-Mat Sit-ups 60 Double-unders Rx’d: 53#/35# KB Rx’d+: 70#/53# KB Weighted Sit-ups, 50#/35# (15) 10AM-12PM: Open Gym

Saturday 2.15.20

By CrossFit Lakewood

Announcement: LAST CALL! 21-Day Sugar Detox: Starts TODAY! Click HERE to commit to kicking the addiction Homework: Movie: That Sugar Film 9AM: CrossFit Class Warm-up: Coaches Choice Prep: Deadlift Conditioning: “Dead Sea” Teams of 3 4 Rounds 4:00 Row for Calories 3:00 Lateral Burpees 2:00 Deadlifts Rx’d: 155#/105# Rx’d+: 225#/155# No rest between rounds Score … Read more

Friday 2.14.20

By CrossFit Lakewood

Announcement: LAST CALL! 21-Day Sugar Detox: Starts tomorrow Click HERE to commit to kicking the addiction Homework: Movie: That Sugar Film Warm-up: Coaches Choice Strength: 1a) Front Squat 10-8-6-4-2 Light -> Heavy 1b) DB Good Morning 10-10-10-10 Ascend in weight if needed Conditioning: “Hearts Desire” AMRAP 14min 14/10 Cal RBS 14 DB Thrusters 14/10 Cal … Read more

Thursday 2.13.20

By CrossFit Lakewood

Announcement: 21-Day Sugar Detox: Starts Saturday Click HERE to commit to kicking the addiction Homework: Movie: That Sugar Film Warm-up: Coaches Choice Prep: Row Russian KB Swing Walking Lunge Workout: 6 Rounds, on the 4min mark 15/12 Cal Row 15 RKB Swings 50′ Walking Lunge (25ft down/25ft back) Rx’d: 53#/35# Rx’d+: 70#/53# Score = slowest … Read more

Wednesday 2.12.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Wall Ball DB Snatch, Single Arm Box Jump DB Push Press, Single Arm Workout: AMRAP 20min 20 Wall Balls 20 DB Snatch 20 Box Jumps 20 DB Push Press 20/15 Cal Row Rx’d: 20#/14# WB 35#/20# DB 24″/20″ Box Rx’d+: 50#/35# DB AFTER PARTY Midline 5 Rounds, quality 10-15 GHD Sit-ups … Read more

Tuesday 2.11.20

By CrossFit Lakewood

Announcements: 21-Day Sugar Detox: Starts Saturday Click HERE to commit to kicking the addiction WOD & Wine Ladies Night: Saturday, February 29th, 4pm-7pm Recipe: Maple Mustard Salmon Filet: Click HERE to view this DELICIOUS meal! Warm-up: Coaches Choice Strength: Push/Pull 1a) Bench Press 10-8-6-4-2 Light -> Heavy Aim to increase 2rep from 1.23.20 1b) Banded … Read more

Monday 2.10.20

By CrossFit Lakewood

Announcements: 21-Day Sugar Detox: Starts Saturday Click HERE to commit to kicking the addiction WOD & Wine Ladies Night: Saturday, February 29th, 4pm-7pm Mindset Monday: Creating a Habit = Trigger -> Action -> Reward First, there is a cue, a TRIGGER that tells your brain to go into automatic mode and which habit to use. Then … Read more

Sunday 2.9.20

By CrossFit Lakewood

Announcements: 21-Day Sugar Detox: Starts Saturday Click HERE to commit to kicking the addiction WOD & Wine Ladies Night: Saturday, February 29th, 4pm-7pm 9AM: CrossFit Class Warm-up: Coaches Choice Prep: DB SN DB Step-up Workout: Buy-In: 60/45 Cal Row 5 Rounds: 10 Alt. DB Snatches 10 DB Box Step-ups 1-Lap DB Famers Carry Cash-Out: 60/45 … Read more

Saturday 2.8.20

By CrossFit Lakewood

Announcements: 21-Day Sugar Detox: Starts Next Saturday Click HERE to commit to kicking the addiction WOD & Wine Ladies Night: Saturday, February 29th, 4pm-7pm 9AM: CrossFit Class Warm-up: Coaches Choice Prep: Toes to Bar Burpee Box Jump Overs C&J Workout: Teams of 3, (25min) 3 Rounds 1,000m Row 30 Toes to Bar Into… Max Rounds … Read more

Friday 2.7.20

By CrossFit Lakewood

Bring A Friend FRIDAY: Today! 21-Day Sugar Detox Challenge Warm-up: Coaches Choice Prep: Wall Ball Russian KB Swing Conditioning: Teams of 2 AMRAP 25min Wall Balls RKB Swings Cal Row 3/3/3, 6/6/6, 9/9/9… *Athletes Switch After Completing Full Rounds Example: Athlete 1: 3-3-3 Athlete 2: 3-3-3 Athlete 1: 6-6-6 Athlete 2: 6-6-6 Rx’d: 20#/14# WB … Read more

Thursday 2.6.20

By CrossFit Lakewood

Bring A Friend FRIDAY: Tomorrow! 21-Day Sugar Detox Challenge Warm-up: Coaches Choice Strength: Muscle Snatch 3-3-3-3-3 Build to a moderate weight Conditioning: 5 Rounds, on the 4min mark 300/250m Row 20 AbMat Sit-ups 3 Power Snatches Start at ~60% Build in Weight Over the 5 Rounds (5#-20# range) Score = final weight used Cool Down: … Read more

Wednesday 2.5.20

By CrossFit Lakewood

21-Day Sugar Detox Challenge Warm-up: Coaches Choice Strength: Cluster 4-3-2-2-2 Build to a moderate weight (over warm-up) Conditioning: Buy-In: 15 Clusters 3 Rounds 21/15 Cal Row 15 Pull-ups Cash-Out: 15 Clusters Rx’d: 95#/65# Rx’d+: 135#/95# Assault Bike Chest to Bar or Strict Pull-ups AFTER PARTY Midline 3 Rounds 7 Renegade Rows Max Effort Ring L-Sit … Read more

Tuesday 2.4.20

By CrossFit Lakewood

Warm-up: Coaches Choice Gymnastics: AMRAP 12min, for quality 5 Strict HSPU’s 7 Ring Dips 9 Hanging Leg Raises Modifications: HSPU’s (choose 1 or mixture): Wall Climb Shoulder Tap Pike Push-up 20sec Hand Stand Hold 20sec Head Stand Hold Negative HSPU (3) Kipping HSPU’s HSPU’s (2-mats) Ring Dip (choose 1 or mixture): Jumping or Banded x2 … Read more

Monday 2.3.20

By CrossFit Lakewood

Mindset Monday: The Ultimate Rule of Positive Energy: Your positive energy and vision must be greater than anyone’s and everyone’s negativity. Your certainty must be greater than everyone’s doubt. There will always be people who don’t share your vision. There will always be doubters who doubt, doubt and doubt and tell you “you can’t do … Read more

Sunday 2.2.20

By CrossFit Lakewood

21-Day Sugar Detox Challenge To put this into perspective that’s 80,000-grams of sugar per year – about 220g per day. That equates to 320,000 calories a year – about 880 cal per day. (Keep in mind a pound of fat is 3500 calories) That’s the equivalent of 4 cans of Coke and 3 snickers bars … Read more

Saturday 2.1.20

By CrossFit Lakewood

Bring a Friend Friday: Friday, February 7th All Classes – All Skill Levels Welcome 9AM: CrossFit Class Warm-up: Coaches Choice Strength: Power Clean 4-3-2-1-1-1… Conditioning: AMRAP 18min 12 Power Cleans 9 Burpee Pull-ups 200m Run Rx’d: 115#/85# Rx’d+: Burpee Bar Muscle-ups (5) 10AM-12PM: Open Gym

Friday 1.31.20

By CrossFit Lakewood

21-Day Sugar Detox Challenge Warm-up: Coaches Choice Strength: 1) Snatch High Pull 3-3-3-3, ascending 2) Power Snatch 1-1-1-1-1, ascending Conditioning: AMRAP 12min 60 Double-unders 20 Toes to Bar 10 Power Snatches 90 Single-unders or 45sec DU practice Weight: Use 65% from above AFTER PARTY Gymnastics Conditioning On the 2:00 x 6 Sets: 50′ Handstand Walk … Read more

Thursday 1.30.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Deadlift Bench Press Workout: “Triplets” Teams of 3 For Time (30min Cap): 3 Rounds 50 Bench Press 50/35 Calorie 50 Deadlifts 50/35 Cal Row Increase weight each round on Bench Press and Deadlift Weights: Bench: 115#/85# 135#/95# 155#/105# Deadlift: 155#/105 185#/135# 225#/155# COOL DOWN: Hamstrings Foam Roll: 1-2 Minutes Each Side … Read more

Wednesday 1.29.20

By CrossFit Lakewood

21-Day Sugar Detox Challenge Warm-up: Coaches Choice Workout: “Buckle Up” AMRAP 5min 1-Lap Lunge 50 AbMat Sit-Ups Max Cal Row Rest 5min AMRAP 5min 1/2-Lap Weighted Lunge 50 AbMat Sit-ups Max Cal Row Rest 5min AMRAP 5min 1-Lap Lunge 50 AbMat Sit-ups Max Cal Row Rx’d (weighted lunge): 50#/35# DB’s or 53#/35# KB’s Score = … Read more

Tuesday 1.28.20

By CrossFit Lakewood

Blueberry Protein Pancakes Bites Warm-up: Coaches Choice Gymnastics: 3 Rounds, for quality 10-15 Australian Rows 10-15 Ring Dips 15-20 Kip Swings (with cone) 30-60sec Elbow Plank Conditioning: AMRAP 15min 16/12 Cal Row 8 Burpee Box Jumps 8 Pull-ups Rx’d: 24″/20″ Box Rx’d+: Equal Cal Bike Strict Pull-ups or C2B or BMU(4)

Monday 1.27.20

By CrossFit Lakewood

Mindset Monday: Replace Have To with Get To: A lot of times, as individuals and teams, we stop appreciating the opportunity we have to do the work we do and the people we do it with. For some, work becomes an obligation. For others entitlement sets in and they stop appreciating the opportunity and journey. … Read more

Sunday 1.26.20

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Strength: 3 Rounds, for quality Turkish Get-ups 3-5each Arm Ascending or across Conditioning: AMRAP 16min 1-Lap Walking Lunge 20 Slam Balls 20 KB Goblet Squats 250m Run 10AM-12PM: Open Gym

Saturday 1.25.20

By CrossFit Lakewood

21-Day Sugar Detox Challenge 9AM: CrossFit Class Warm-up: Coaches Choice Prep: Hang Power Snatch Workout: Teams of 3 AMRAP 30 10/7 Cal Row 5 Hang Power Snatches 5 Toes to Bar Increases Weight Every 6 Rounds (Twice Per Teammate) Starting Weight: 75#/55# Rx’d: Increase weight by 10#/5# 10AM-12PM: Open Gym