Murph Prep 2022

By CrossFit Lakewood | April 21, 2022

Hey TEAM! Our annual Murph Prep (4wk challenge) will kick-off Sunday, May 1st. The goal is to get ready for our 13th annual “Murph” on Saturday, May 28th, at 9am. The objective of “Murph Prep” is to accumulate MAX REPS of Pull-ups, Push-ups, Squats and distance running throughout the 4-weeks leading up to Murph. **Bonus** If … Read more

Amazing! Cottage Cheese Protein Pancakes

By CrossFit Lakewood | March 20, 2022

Ingredients 2 Cups Cottage Cheese (4% Fat) 4 Eggs 1 Cup Oat Flour 2 TBS Coconut Sugar 1 TBS Baking Powder 1 tsp Vanilla 1 Pinch of Salt Instructions Mix together cottage cheese, eggs and oat flour until well combined Add in baking powder, coconut sugar, vanilla and salt and mix Choose a cottage cheese … Read more

Fitness Audit

By CrossFit Lakewood | March 16, 2022

Not seeing results in the gym or on the scale? Solution: Do a self-audit. Take an (honest) assessment of your: Caloric intake. Step count. Adherence to your training program. Caloric Intake: Do you know how may calories you eat on a daily basis? Many trainees under-eat good calories and over-eat crap calories. Monitoring food intake … Read more

Transformation 30: Nutrition, Exercise, and Fat Loss Program

By CrossFit Lakewood | December 6, 2021

Become the best version of yourself in 2022! Let’s face it, the past two years have been kinda hellacious. Mental health and physical fitness have plummeted to all time lows. Making a good habit out of exercising and eating well is the best antidote for modern day perils. Start your 2022 journey on the right … Read more

28 Day Intermittent Fasting for Fat Loss Program

By CrossFit Lakewood | September 20, 2021

28 Day Intermittent Fasting for Fat Loss Program 🔥CLICK HERE TO SIGN-UP!🔥 💥Integrate intermittent fasting into your daily routine  💥Learn the basics of low carb/keto 💥Reduce inflammation, heal your gut, increase energy, and improve cognitive function 💥Become the best version of yourself! Includes: 4-week guided fasting plan Before/After InBody Scan ($60 value) Free access to … Read more

Summer Strength Program

By CrossFit Lakewood | May 30, 2021

Starts June 7th! Our 8-Week strength program will focus on the Four Power Lifts (Back Squat, Bench Press, Dead Lift and Shoulder Press), in addition to accessory lifts to help with the main lift. We will follow a “531” template which builds repetition max, and thus overall strength. How to: When you see 5+ at 85%, your goal is to … Read more

Murph Prep 2021

By CrossFit Lakewood | April 4, 2021

Hey TEAM! Our annual Murph Prep (6wk challenge) will kick off Monday, April 19th. The objective will be to accumulate MAX REPS (done as a triplet) of Pull-ups, Push-ups, Squats. In addition to building volume with running. If you complete 4500+reps and run 18+ miles (3-miles per week), you will receive a 20% discount voucher … Read more

Halloween Workout: Fright Gone Bad!

By CrossFit Lakewood | October 6, 2020

“Fright Gone Bad!” Halloween Workout and Costume Party CLICK HERE TO SIGN-UP **Sign-up starts Friday at 9am** When: Saturday, October 31st, 9AM to 12PM Outdoor (social distance) party after! Beer, Food Truck and FUN! What: Workout will be a variation of the classic benchmark workout Fight Gone Bad. This will be a lightly-judged/rep counted workout, … Read more

May Challenge: Murph Prep (Pull-up/Push-up/Squat)

By CrossFit Lakewood | April 20, 2020

Hey TEAM! Our May Challenge will kick off Monday April 27th. The objective will be to accumulate MAX REPS (done as a triplet) of Pull-ups, Push-ups, Squats  Click HERE to sign-up, log reps, and see daily totals. Triplet can be done multiple ways.As an EXAMPLE you could do Rounds of: “Cindy” 5 Pull-ups 10 Push-ups 15 Squats … Read more

March Challenge: Butt & Gut

By CrossFit Lakewood | February 21, 2020

Hey TEAM!Our March Challenge will kick off Sunday 3/1.The objective will be to accumulate 2020reps total (done anyway) between Lunges and Core Exercises Click HERE to sign-up, log reps, and see daily totals. Daily total will be ~65 repsYou do not need to do an equal amount of each movement on a daily basis.As an example you … Read more