Thursday 3.19.20

By CrossFit Lakewood

WOD @ HOME Live!: 9AM & 5:30PM Look for an email, text, FB post with the Zoom log-in info WOD @ HOME (on your own): Check Wodify

Power Hike @ Green Mtn.

By CrossFit Lakewood

Announcements: Click HERE for tentative programming schedule for the next 2-weeks Power Hike @ Green Mountain: Meet-up: We will meet at the gate by the trail head. The Power Hike will start at 5-after Location: Rooney Road Trail Head: Click HERE for Google Pin What to bring: Back pack Water Snack if needed Layers if … Read more

Tuesday 3.17.20

By CrossFit Lakewood

Announcements: Spring Apparel Pre-order: Grab a T-Shirt or Tank HERE Virus & The Gym Protocol 1: 1) If you are sick don’t come in. Our goal is to stay open as long as the local/federal government allows. Additionally we can’t have the coaching team sick, else the gym will have to close, so self quarantine … Read more

Monday 3.16.20

By CrossFit Lakewood

Mindset Monday: The No Complaining Rule: The no complaining rule says that you are not allowed to complain unless you have a solution to your complaint. This eliminates a lot of mindless and toxic complaining, and empowers you to create solutions instead of focusing on problems. After all, if you are complaining, you’re not helping. … Read more

Sunday 3.15.20

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Prep: DB Lat. Burpee DB Step-up DB Lunge Workout: AMRAP 25min 12 DB Lateral Burpees 12/9 Cal Row 12 DB Box Step-ups 12/9 Cal Row 12 DB Reverse Lunges 12/9 Cal Row Rx’d: 35#/20# DB 24″/20″ Box Rx’d+: 50#/35# DB 10AM-12PM: Open Gym

Saturday 3.14.20

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Prep: Deadlift Hang Power Clean Push Jerk Workout: “gooDTime” Teams of 3 For Time (30min Cap): 5 Rounds of “DT” 100/70 Cal Row 5 Rounds of “DT” 100/70 Cal Row 5 Rounds of “DT” 1 Round of “DT”: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Rx’d: 115#/85# … Read more

Friday 3.13.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Single Arm DB Power Snatch Wall Ball Workout: 2 Rounds, on the 10:00min mark 1000m/800m Row 30 DB  Snatches 50 Wall Balls Rx’d: 35#/20# DB (15R/15L anyway) 20#/14# Wall Ball Rx’d+: 50#/35# DB (15R/15L anyway) Notes: In this 2-round workout, a round starts every 10 minutes (0:00 & 10:00) In the … Read more

Thursday 3.12.20

By CrossFit Lakewood

Warm-up: Coaches Choice Prep: Russian KB Swings AbMat Sit-ups Workout: AMRAP 22min RKBS AbMat Sit-ups 200m Run 10/10/200m, 20/20/200m, 30/30/200m… Keep adding 10reps to RKBS and AMSU till time expires Score: RKBs + AMSU only Rx’d: 53#/35# KB Rx’d+: 70#/53# KB Run w/Sand Bag, 50#/35# Cool Down: On your own: Quads Foam Roll: 1-2 Minutes … Read more

Wednesday 3.11.20

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Thruster (from the ground) Take 4-5 set to build to a moderate 3rep (over warm-up) 10min time limit Workout: AMRAP 18min 7 Thrusters 7 Pull-ups 7 Burpees **At the 10min mark finish the round you’re on then add (1) Rep to each movement every round until time expires** Ex: 8/8/8, 9/9/9, … Read more

Tuesday 3.10.20

By CrossFit Lakewood

Tasty Tuesday: Egg Muffins We have over 140 recipes to choose from. Click HERE to start eating better today! Warm-up: Coaches Choice Strength: 1) Snatch High Pull 3-3-3-3, ascending 2) Snatch Grip Deadlift 2-2-2-2, ascending 3) Power Snatch 1-1-1-1, ascending 4 attempts only **Aim to increase weights from 2.25.20** 20min time limit Conditioning: AMRAP 10min … Read more

Monday 3.9.20

By CrossFit Lakewood

Mindset Monday: Practice Objectivity: The phrase “This happened and it is bad” is actually two impressions. The first  – “This happened” – is objective. The second – “This is bad” – is subjective. The observing eye sees events, clear of distractions, exaggerations, and misperceptions. The The perceiving eye sees “insurmountable obstacles” or “major setbacks” or … Read more

Sunday 3.8.20

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Strength: 1a) Weighted Lunges 4-4-4-4 1b) Weighted Glute Bridge 10-10-10 Conditioning: AMRAP 15min 200m Run 30 Jumping Lunges 20 Hollow Rocks 7 Devil Press Rx’d: 35#/20# DB’s 10AM-12PM: Open Gym

Saturday 3.7.20

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Conditioning: Teams of 2 AMRAP 30min 500m Run 40 Power Snatches 30 Toes to Bar 20 Burpee Pull-ups Rx’d: 75#/55# Rx’d+: Run w/SB 95#/65# Bar Muscle-ups (14) 10AM-12PM: Open Gym

Friday 3.6.20

By CrossFit Lakewood

Announcements: Butt & Gut Challenge: You can still sign-up! Click HERE for details and Sign-up! Free Class Friday: (Formally known as Bring a Friend Friday) TODAY! All classes. All skill levels welcome Free Class Friday: Warm-up: Coaches Choice Prep: Box Jumps Single Arm Hang DB C&J Workout: Teams of 2 AMRAP 25min 40/32 Cal Row … Read more

Thursday 3.5.20

By CrossFit Lakewood

Announcements: Butt & Gut Challenge: You can still sign-up! Click HERE for details and Sign-up! Free Class Friday: (Formally known as Bring a Friend Friday) Friday, March 6th All classes. All skill levels welcome Warm-up: Coaches Choice Strength: Over Head Squat 3-3-3-3-3 If needed, modify OHS with Front Squats Prep: OHS workout weight SDLHP Pull-ups … Read more

Wednesday 3.4.20

By CrossFit Lakewood

Announcements: Butt & Gut Challenge: You can still sign-up! Click HERE for details and Sign-up! Free Class Friday: (Formally known as Bring a Friend Friday) Friday, March 6th All classes. All skill levels welcome Warm-up: Coaches Choice Strength: Push/Pull/Dip 4 Rounds, for quality 10 DB Bench Press 10R/10L Standing Banded Rows 10 Ring Dips Modify … Read more

Tuesday 3.3.20

By CrossFit Lakewood

Announcements: Butt & Gut Challenge: You can still sign-up! Click HERE for details and Sign-up! Free Class Friday: (Formally known as Bring a Friend Friday) Friday, March 6th All classes. All skill levels welcome Taste Test Tuesday: Pre/Post workout Ascent tasting samples Available: 9am, 4:30pm, and 5:30pm Tasty Tuesday: Coach Karen’s Winter Chili We have … Read more

Monday 3.2.20

By CrossFit Lakewood

Announcements: Butt & Gut Challenge: You can still sign-up! Click HERE for details and Sign-up! Free Class Friday: (Formally known as Bring a Friend Friday) Friday, March 6th All classes. All skill levels welcome Taste Test Tuesday: Pre/Post workout Ascent tasting samples Available: 9am, 4:30pm, and 5:30pm Mindset Monday: Law of Attraction: The law of … Read more

Sunday 3.1.20

By CrossFit Lakewood

Announcements: Butt & Gut Challenge: Starts Today! Click HERE for details and Sign-up! Free Class Friday: (Formally known as Bring a Friend Friday) Friday, March 6th All classes. All skill levels welcome 9AM: CrossFit Class Warm-up: Coaches Choice Prep: Farmer Carry Lunge Push-up Sit-up Workout: AMRAP 25min 25 Push-ups 1 Lap Walking Lunge 30 Sit-ups … Read more

Saturday 2.29.20

By CrossFit Lakewood

Announcements: Butt & Gut Challenge: Starts Tomorrow! Click HERE for details and Sign-up! WOD & Wine Ladies Night: Tonight! 4pm-7pm Free Class Friday: (Formally known as Bring a Friend Friday) Friday, March 6th All classes. All skill levels welcome Saturday Coffee Sampling: Vinny, one of our members, is owner of a Kicco Koffie. He will … Read more

Friday 2.28.20

By CrossFit Lakewood

Announcements: Butt & Gut Challenge: Starts Sunday! Click HERE for details and Sign-up! WOD & Wine Ladies Night: Tomorrow! 4pm-7pm Free Class Friday: (Formally known as Bring a Friend Friday) Next Friday! All classes. All skill levels welcome Warm-up: Coaches Choice Workout: “Fortitude” On the minute for 30min Even: 15/12 Cal Row Odd: 15 Burpees … Read more

Thursday 2.27.20

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 Warm-up: Coaches Choice Strength: Press/Pull 1a) Shoulder Press 10-8-6-4-2 Light to Heavy 1b) DB Row 8-8-8-8 Each Arm Conditioning: Press/Pull/Sqaut AMRAP 12min 10 DB Push Press 12 Pull-ups 14 Back Squats Rx’d: … Read more

Wednesday 2.26.20

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 Warm-up: Coaches Choice Strength: Sumo Deadlift 5-4-3-2-2-2.. Conditioning: AMRAP 15min 30/21 Cal Row 30 Kettlebell Swings 30 Box Jumps 30 Deadlifts Rx’d: 53#/35# KB 24″/20″ Box 135#/95# Deadlift AFTER PARTY: Midline: Tabata … Read more

Tuesday 2.25.20

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 Tasty Tuesday: Shrimp Stuffed Avocado We have over 140 recipes to choose from. Click HERE to start eating better today! Warm-up: Coaches Choice Strength: 1) Snatch High Pull 3-3-3-3, ascending 2) Snatch … Read more

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