Wednesday 1.14.15

By CrossFit Lakewood

Warm-up: 3min Easy Row, @3 Then: 2x 30/30 Squat / Hold 30sec Rest 2x 30/30 Squat / Hold Strength: 1) Front Squat, 4×4 @80% Warm-up with 10 x bar, 5, 5. Then go into your working sets. All reps should be done at the same weight with plenty of rest between sets. Only go up … Read more

Tuesday 1.13.15

By CrossFit Lakewood

Warm-up: Coaches Choice Strength: 1) Power Snatch Establish a 3RM in a 15min time frame (touch and go). Use rep scheme: 10(x bar), 5-5-3-3….. 2) Double under, box jump and muscle-up warm-up Conditioning: AMRAP 20min 50 Double Unders 5 Ring Muscle-ups 25 Box Jumps, 24″/20″ Modifications: Muscle-ups = 15 Plank Pulls + 15 Dips (box … Read more

Monday 1.12.15

By CrossFit Lakewood

Our digital white board and performance tracking system (Wodify) is up and running. We will be working out some of the kinks  this week as clients and Coaches get adjusted to using it. All of you should have received an email that will allow you to login to your profile and change your password (check … Read more

Sunday 1.11.15

By CrossFit Lakewood

11AM: Open Gym 12PM: CrossFit Class Warm-up: 10min Sled Drag (backward) relay, switching every 100ft and increasing weight each effort Then, movement prep: Dead Lift, Toes 2 Bar, Power Clean, Arches (aka superman’s) Workout: AMRAP 15min 15 Dead Lifts, 115#/75# 10 Toes 2 Bar or 10 Candle Sticks 15 Power Cleans, 115#/75# 10 Arches Cool … Read more

Saturday 1.10.15

By CrossFit Lakewood

We are getting closer to having our digital whiteboard and performance tracking program up and running. Most of you should have received an email asking you to log into your account and set up a password. While you are in your account, upload a photo of yourself (or I will take one of you during … Read more

Friday 1.9.15

By CrossFit Lakewood

Warm-up: Coaches Choice Barbell: 1a) 4×10 Weighted Step-up, 20″ or less, Single KB or Slam Ball, 2=1 1b) 4×10 Good Mornings, no more then 75#/55# Workout: 3 Rounds :30sec Max Rep Kettle Bell Swings, 53#/35# :90sec Max Meter Ski (Sprint) 2:00min Rest Then (after the 3rd 2:00min Rest) 3 Rounds :30sec Max Meter Ski (Sprint) … Read more

Thursday 1.8.14

By CrossFit Lakewood

Warm-up: Coach Choice Barbell: OHS, 6×2 @ 85% Warm-up with 10 x bar, 5, 3. Then go into your working sets. You may do all 6 sets at 85% or work up to a heavy 2RM. The goal is to increase the weight from when we did this movement last (12.18.14) Workout: 2 Rounds 25 Push-ups, … Read more

Wednesday 1.7.14

By CrossFit Lakewood

Warm-up: Coaches Choice Skill: Rope Climb We will be spending no more then 10min on basic progressions and modifications. If you have rope climbs get one of two practice climbs in. Workout: AMRAP 20min 3 Rope Climbs 7 Man Makers, AHAP 50 Double Unders Notes: With consideration to the past two days of training and … Read more

Tuesday 1.6.15

By CrossFit Lakewood

The warm weather yesterday produced a sheet of ice in front of the gym. Please park as close as you can to the building until we get some ice melt on it. Thanks! Warm-up: Coaches Choice Barbell: 1) Dead Lift, 6×2 @ 85% Warm-up with 10, 5, 3. Then go into your working sets. You … Read more

Monday 1.5.15

By CrossFit Lakewood

We are in the process of upgrading to a new digital whiteboard and WOD tracking system. This will streamline the ability for the Coaches to keep track of workouts, PR’s, benchmark workouts and class attendance for our clients. It will take a couple of days to get this system up and running so plan on … Read more

Sunday 1.4.15

By CrossFit Lakewood

11AM: Open gym 12PM: CrossFit Class Warm-up: Coach Rachel’s Choice Workout: 5 Rounds, NFT 100ft Prowler Push, increasing weight each round 10 Plank Pulls 10 Shoulder Press, start at 65#/45# then increase each round if you can Cool Down:  Coach Rachel’s Choice

Saturday 1.3.14

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coach Orion’s Choice Workout #1: 8x 20/10 Row @ 10 for meters 8x 20/10 V-Up  (or leg raise) -10min Rest- Workout #2: AMRAP 8min 8 Power Clean Push Jerks, 155#/105# 36 Double Unders (or power jumps) 10AM: Open Gym Reminder, no CF Kids today :(

Friday 1.2.15

By CrossFit Lakewood

Hope you all had a great New Years and that you’re rested and ready to go. Normal class schedule today (and moving froward). Let’s get after it! Warm-up: 3min Jump Rope (Singles, One-leg, Reverse, Doubles, Triples, etc.) Then: 5 Wall Squats 10 Squats 10 H.R. Push-ups 10 Lunges, 1=1 Barbell: Back Squat, 6×2 @ 85% … Read more

Thursday 1.1.15

By CrossFit Lakewood

New Years Day: Happy 2015 everyone! No classes today (regular class schedule on Friday). Sleep in, rest up (recover from hangover), reflect on life, but most of all get ready to hit it hard in the new year.

Wednesday 12.31.14

By CrossFit Lakewood

Class schedule for the today: 9am, 12pm and 4pm only Warm-up: Coaches Choice Barbell: Bench Press, 6×2 @ 85% Warm-up with 10 x bar, 5, 3. Then go into your working sets. You may do all 6 sets at 85% or work up to a heavy 2RM. The goal is to increase the weight from … Read more

Tuesday 12.30.31

By CrossFit Lakewood

We are rolling out our annual New Year’s Challenge! Our 2015 Transformation 30 Challenge starts January 10th. Click here to  get ALL the info and details you need to get started! (link for body fat truck is now working) Warm-up: 5min Easy Row, @3 Then: 10 PVC Pass Through 10 PVC Good Mornings Then: PVC Snatch Progression … Read more

Monday 12.29.14

By CrossFit Lakewood

We are rolling out our annual New Year’s Challenge! Our 2015 Transformation 30 Challenge starts January 10th. Click here to  get ALL the info and details you need to get started! Warm-up: 2min Indoor Run Then: 2 Rounds 15 Squats 10 Ring-Row (single ring) Barbell: Front Squat, 6×2 @ 85% Warm-up with 10 x bar, … Read more

Sunday 12.28.14

By CrossFit Lakewood

11AM: Open Gym 12PM: CrossFit Class Schedule for the week of New Years: Monday: Regular Class Schedule Tuesday: Regular Class Schedule Wednesday: 9am, 12pm and 4pm Only Thursday: Closed Friday: Regular Class Schedule Saturday: 9am (CrossFit Class) No CF Kids at 10am, Open Gym will start at 10am Sunday: 11am (Open Gym), 12pm (CrossFit Class) … Read more

Saturday 12.27.14

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: Coaches Choice Workout: 5 Rounds P1: 250m Row P2: FLR (aka Plank) 15min time limit -5min Rest- Then: 5 Rounds P1: 20 Box Jumps P2: Single KB Hold 15min time limit 10AM: CrossFit Kids 10:45AM: Open Gym

Friday 12.26.14

By CrossFit Lakewood

Todays class times: 9am, 12pm, 4pm and 5pm Warm-up: Coaches Choice Barbell: 1) Push Press, 6×2 @ 85% Warm-up with 10, 5, 3. Then go into your working sets. You may do all 6 sets at 85% or work up to a heavy 2RM. The goal is to increase the weight from when we did … Read more

Thursday 12.25.14

By CrossFit Lakewood

Christmas Day No classes today. Rest up. Eat, drink and be merry. We will get after it tomorrow.   Class Schedule for Friday: 9am, 12pm, 4pm and 5pm (no 6am or 6pm)

Wednesday 12.24.14

By CrossFit Lakewood

Christmas Eve Workout 9:30AM Only Warm-up: Coaches Choice Workout: “Deck the Halls” With…….. Cool Down: Coaches Choice Reminder, if your name is on the sign-up list you are committed and expected to be at the gym today. If you no-show, there will be burpees owed :)

Tuesday 12.23.14

By CrossFit Lakewood

Warm-up: 5min Easy Row Then: 10 PVC Pass Through 10 PVC Good Mornings Then: PVC Power Snatch Progression Barbell: 1) Hang Power Snatch 6×2 Accumulate 6 heavy sets of 2, you may increase as you go. Warm-up w/5x Bar, 3reps , 2reps…. 2) Hand Stand Push-up and Toes 2 Bar warm-up Workout: 3 Rounds 500m … Read more

Monday 12.22.14

By CrossFit Lakewood

Warm-up: 2000m Ski Relay, teams of 3-4 switching every 100m Then: 50ft Knee Tuck/Lunge/SLDL Barbell: 1) Dead Lift, 5×3 @ 80% Warm-up with 10, 3, 3. You may do all 5 sets at 80% or work up to a heavy 3RM if you don’t have a known max established. Regardless of your strategy the goal is … Read more

Sunday 12.21.14

By CrossFit Lakewood

11AM: Open Gym 12PM: CrossFit Class Class schedule for the week of Christmas: Monday: Normal class schedule Tuesday: Normal class schedule Wednesday: 9:30am only, you will need to sign-up for this class Thursday: Closed Friday: 9am, 12pm, 4pm and 5pm (No 6am or 6pm) Saturday: 9am, 10am (CF Kids), 10:45am (open gym) Sunday: 11am (open … Read more

Saturday 12.20.14

By CrossFit Lakewood

9AM: CrossFit Class Warm-up: 1200m Run Workout: From CrossFit.com AMRAP 20min 10 Chest 2 Bar Pull-ups 20 Back Squats, 95#/65# 30 Double Unders Cool Down: Coaches Choice 10AM: CrossFit Kids 10:45AM: Open Gym

Friday 12.19.14

By CrossFit Lakewood

Warm-up: 400ft Run (4x 50 down / 50 back) 50ft High Knees 50ft Butt Kickers 50ft Power Skip 50ft Toy Soliders Then: 10 Squats 10 Jump Squats 10 Drop Squats 10 Tuck Jumps Barbell: 1) Hang Squat Clean 6×2 Accumulate 6 heavy sets of 2, you may increase as you go. Warm-up w/5x Bar, 3reps … Read more

Thursday 12.18.14

By CrossFit Lakewood

Warm-up: Coaches Choice Barbell: OHS, 5×3 @ 80% Warm-up with 10x bar, then 3×3. You may do all 5 sets at 80% or work up to a heavy 3RM if you don’t have a known max established. Regardless of your strategy the goal is to get 5 relatively heavy sets of 3 reps. Workout: AMRAP 15min … Read more

Wednesday 12.17.14

By CrossFit Lakewood

Warm-up: 2min Indoor Run Then: 2 Rounds, NFT 3 Wall Climbs (Hint: you may see these later in the week) 15 Russian KB Swings* 15 KB High Pulls* *Light weight, focusing on warming up your posterior chain. Skill: Inversion/Hand Stand Walk and Double/Triple-unders We will be focusing on these two skills for 15min today. Alternating … Read more

Tuesday 12.16.14

By CrossFit Lakewood

Warm-up: 2min Indoor Run Then: 2x 30/30 Squat / Hold :30sec Rest 2x 30/30 Burpee / Plank Hold (locked out) Barbell: 1) Back Squat, 5×3 @ 80% Warm-up with 3×3. You may do all 5 sets at 80% or work up to a heavy 3RM if you don’t have a known max established. Regardless of … Read more

Monday 12.15.14

By CrossFit Lakewood

Warm-up: 3min Easy Row @ 3 Then: 50ft Knee Tuck/Lunge/SLDL Barbell: 1) Split Jerk 6×2 Accumulate 6 heavy sets of 2, you may increase as you go. Warm-up w/5x Bar, 3reps , 2reps…. 2) Push-press warm-up Workout: 10x 20/10 Row @ 10 -1min Rest- 10x 20/10 Push-press, 95#/65# -1min Rest- 10x 20/10 Row @ 10 … Read more