Tuesday 3.17.15

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: Sumo Dead Lift 10-10-10-10+ @ 60%-70% 10+ reps on the last set. Only record the weight and reps of the last set in Wodify Conditioning: 2-4-6-8-10-12-14-16-18-20 Burpee American Kettle Bell Swing, 53#/35# 25min Time Limit Rx’d+ allowed (70#/53#)

Monday 3.16.15

By CrossFit Lakewood

Warm-up: Coaches Choice Strength / Skill Day: Part #1 1a) Hang Squat Clean 2-2-2-2 4 attempts to hit a heavy 2rep squat clean after 2 warm-up sets. Record heaviest weight lifted in Wodify. 1b) 2 Strict HSPU + 3 Kipping HSPU To be done after each working squat clean set. **If you are efficient at … Read more

Sunday 3.15.15

By CrossFit Lakewood

Rest Day! Reminder, we will be putting a hold on Sunday classes for the next couple of weeks. We will inform you when they return.

Saturday 3.14.15

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: #1: AMRAP 9min 20 Med Ball Twisters, 20#/14#, 1=1 20 Shoulder Press, 45#/35# -5min Rest- #2: 3 Rounds 45/15 Row 45/15 Ski 45/15 Airdyne/Airfit -5min Rest- #3: AMRAP 9min 20 Jumping Step-ups, 20″ 20 Plate 2 Over Head, 45#/25# Score the workouts as such: #1 Rounds and Reps … Read more

Friday 3.13.15

By CrossFit Lakewood

Warm-up: Coaches Choice Then: Movement Prep Workout: “15.3”, Rx’d  AMRAP 14min 7 Muscle-ups 50 Wall Balls, 20#(10′), 14#(9′) 100 Double Unders “15.3”, Scaled AMRAP 14min 50 Wall Balls, 20#(9′), 10#(9′) 200 Singles

Thursday 3.12.15

By CrossFit Lakewood

We will be streaming the announcement of “15.3” at 6pm tonight in our lounge area. All are welcome to come for the workout unveiling! Warm-up: Coaches Choice Then: Movement prep Workout #1: EMOM 10min 5 Hang Power Clean Push-jerks, 115#/75# 10 Over the Bar Lateral Jumps, 1=1 115#/75# will add up fast on the way … Read more

Wednesday 3.11.15

By CrossFit Lakewood

Warm-up: Coaches Choice Workout #1: 5 Rounds P1: 200m Run P2: Ring Plank Partners switch when “runner” touches rings Workout #2: AMRAP 10min 14 Over Head Lunges, 95#/65# (inlace, 1=1) 14 V-ups

Tuesday 3.10.15

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1a) Bench-press 5-5-5-5-5 Work-up to a heavy 5rep Bench press (5 attempts only, not including warm-up with the bar). Record heaviest weight lifted in Wodify. 1b) 2 Ring Muscle-ups into 5 Dips (2+5), (2+5)….. or 1b) Bench Dip or Ring Dip 15-15-15-15-15 Super set the Bench-press with the 2 Muscle-ups + … Read more

Monday 3.9.15

By CrossFit Lakewood

Baby Ava has arrived!  Her and Chrissy are both doing well and settling into life outside the hospital. Hopefully you will all get a chance to meet Ava in person soon. There should be no interruption in classes over the next couple of days. If anything does come up I will inform you immediately. There … Read more

Sunday 3.8.14

By CrossFit Lakewood

Rest Day! Reminder: There are no classes today. Go outside ——–> Use fitness!   Also: Don’t forget to enter you score for “15.2”. 

Saturday 3.7.15

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: Teams of two complete the following: 1500m Row (switching every 250m) Then: 5 Rounds 30 Push-press, 75#/55# 30 Front Squats, 75#/55# 30 Sumo DL High Pull, 75#/55# Then: 1500m Row (switching every 250m) The 30 total reps, (not 30 each person) may be partitioned any way between the two … Read more

Friday 3.6.15

By CrossFit Lakewood

Warm-up: Coaches Choice Then: Movement Prep Workout: “15.2”, Rx’d Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 lb / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 lb / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead … Read more

Thursday 3.5.15

By CrossFit Lakewood

We are off to the hospital! We will try to keep the schedule as normal as possible over the next 5 days and the Coaches will do their best to get everyone judged on “15.2”. As of now we will be closed on Sunday. If any other classes need to be canceled we will post on … Read more

Wednesday 3.4.15

By CrossFit Lakewood

Warm-up: Coaches Choice Workout #1 3 Rounds P1: 25 Wall Balls P2: Double Unders (or Alt. Ft. Singles) P3: Hollow Hold P1 sets the pace for this workout. Once the 25 wall balls are complete partners switch stations, then P3 will set the pace and so on. Once everyone has done all three stations the … Read more

Tuesday 3.3.15

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Back Squat  2-2-2-2-2 5 Attempts to work up to a heavy  2rep. Warm-up with 10x Bar then go into your 5 sets. Spotters required for all heavy attempts. Record the heaviest weight lifted in Wodify. 2) OHS Warm-up Conditioning: From CrossFit.com 4 Rounds 500m Row 10 Over Head Squat, 155#/105# … Read more

Monday 3.2.15

By CrossFit Lakewood

Reminder: If you are competing in the CF Games Open, make sure you enter your score into the official Games site (not Wodify) by 5pm today. Warm-up: Coaches Choice Strength: 1a) Push-press 5-5-5-5-5 Work-up to a heavy 5rep Push press (5 attempts only, not including warm-up with the bar). Record heaviest weight lifted in Wodify. … Read more

Sunday 3.1.15

By CrossFit Lakewood

11AM: Open Gym 12PM: CrossFit Class Warm-up: General Warm-up Then: Structural Work Workout: 3 Rounds P1: 1:00min Ski + 20 Goblet Squats (2min time limit) P2: Rest 5min rest 3 Rounds P1: 1:00min Row + 20 KB Swings (2min time limit) P2: Rest

Saturday 2.28.15

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coach Chrissy’s Choice Workout: 5 Rounds P1: 13 Burpee Box Jumps, 24″/20″ P2: Wall Sit w/med Ball Over Head, 20#/14# Then, without rest 5 Rounds P1: 17 Wall Balls, 20#/14# P2: Dead Hang From Pull-up bar 10AM: CF Kids 11AM: “15.1” Judging and Open Gym Reminder: Don’t forget to enter your … Read more

Friday 2.27.15

By CrossFit Lakewood

If you are taking in the 2015 Games we will be judging all day today and Saturday at 11am. Make sure you review the movement standards here. Warm-up: Coaches Choice Then: Movement prep Workout: “15.1” Rx’d (and scaled) 15min  total time AMRAP 9min 15 Toes 2 Bar (Hanging Knee Raise) 10 Dead Lifts, 115#/75# (85#/55#) … Read more

Thursday 2.26.15

By CrossFit Lakewood

Despite the snow……Regular class schedule today! Give yourself plenty of drive time if you are planing on coming in to train. The 2015 CrossFit Games season kicks off today at 6pm! We will be streaming the announcement live on the projector in our lounge area. All members are welcome to come watch and if anyone … Read more

Wednesday 2.25.15

By CrossFit Lakewood

The 2015 CrossFit Games season kicks off this Thursday at 6pm. We will be streaming the announcement live on the projector in our lounge area. All members are welcome to come watch and if anyone wants to give the workout a go, you will have judges available to score your performance. If you haven’t registered … Read more

Tuesday 2.24.15

By CrossFit Lakewood

The 2015 CrossFit Games season kicks off this Thursday at 6pm. We will be streaming the announcement live on the projector in our lounge area. All members are welcome to come watch and if anyone wants to give the workout a go, you will have judges available to score your performance. If you haven’t registered … Read more

Monday 2.23.15

By CrossFit Lakewood

Back to business today, regular class schedule! The 2015 CrossFit Games season kicks off this Thursday at 6pm. We will be streaming the announcement live on the projector in our lounge area. All members are welcome to come watch and if anyone wants to give the workout a go, you will have judges available to … Read more

Sunday 2.22.15

By CrossFit Lakewood

No classes today After driving in these conditions Saturday night. I’m gonna call Sunday a snow day. It’s not worth life or limb to drive if you don’t have to. We will resume normal beat downs programing on Monday morning. If you are looking for a challenge, shoveling snow for time is usually a great … Read more

Saturday 2.21.15

By CrossFit Lakewood

Despite the impending storm we are open today. We will post on the web site and Facebook if we need to cancel any classes for Sunday and Monday morning. 9AM: CrossFit Class Warm-up: Coaches Choice Workout: From CrossFit.com 21-18-15-12-9-6-3 Power Cleans, 115#/75# Pistol Squat, Right Leg Pistol Squat, Left Leg Modification for pistol squats will … Read more

Friday 2.20.15

By CrossFit Lakewood

Last Call! The Jump-n-Rope Double-under clinic will be today from 6pm to 8pm. If you don’t have your DU’s down yet what are you waiting for?? Now’s the time to learn! Click here to sign-up. Also there’s no 6pm class tonight so plan accordingly. Warm-up: Coaches Choice Strength: 4 Rounds 100ft Sled Pull, AHAP Warm-up, then complete … Read more

Thursday 2.19.15

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) OHS, 5×3 @ 80% Warm-up with 10x bar, 5, 5 then go into your working sets. Ideally all sets should be done at 80%. Adjust only if you under / over -estimated your percentage. 2) OHS, 8+ reps at 60% That’s one set, shooting for 8 or more repetitions You … Read more

Wednesday 2.18.15

By CrossFit Lakewood

Yep, again…… Reminder: The Jump-n-Rope Double-under clinic will be this Friday from 6pm to 8pm. If you don’t have your DU’s down yet what are you waiting for?? Now’s the time to learn! Click here to sign-up. Also there’s no 6pm class that day so plan accordingly. The 2015 CrossFit Open is almost here. I highly encourage … Read more

Tuesday 2.17.15

By CrossFit Lakewood

Reminder: The Jump-n-Rope Double-under clinic will be this Friday from 6pm to 8pm. If you don’t have your DU’s down yet what are you waiting for?? Now’s the time to learn! Click here to sign-up. Also there’s no 6pm class that day so plan accordingly. The 2015 CrossFit Open is almost here. I highly encourage all of … Read more

Monday 2.16.15

By CrossFit Lakewood

Reminder: The Jump-n-Rope Double-under clinic will be this Friday from 6pm to 8pm. If you don’t have your DU’s down yet what are you waiting for?? Now’s the time to learn! Click here to sign-up. Also there’s no 6pm class that day so plan accordingly. The 2015 CrossFit Open is almost here. I highly encourage all … Read more

Sunday 2.15.15

By CrossFit Lakewood

The 2015 CrossFit Open is almost here. I highly encourage all of you to participate. If you have not signed up, now’s the time! Click here for details and to register! 11AM: Open Gym 12PM: CrossFit Class Warm-up: Coach Rachel’s Choice Workout #1: AMRAP 8min 4 Man Makers, AHAP 12 In Place Broad Jumps -Rest 8min between … Read more