Humble Beginnings Today marks the 3 year anniversary of CrossFit Lakewood. I wanted to take a moment and thank all of you who have supported me in living the American Dream. The past 3 years have been an amazing ride. I’m truly grateful for the the people I have met and the lives I have been able to change...Read More
STANDARDS We are wrapping up our 10th week of our strength training cycle. There have been some huge gains by a lot of you. Your hard work and dedication have paid off. Next week we will be doing some testing. With that being said many of you have been asking me what is a good...Read More
Friday will be the last day to order a T-shirt or Hoodie. If you placed an order and haven’t paid yet please bring that in before Friday. Thanks! Warm-up: Ladder Drills Conditioning: 4 Rounds 20 Ball Slams 2:00min Burpee Broad Jumps 2:00 REST!Read More
Warm-up: 3 Rounds 1:00min Hard Row/Airdyne 20 Sit-ups 10 Burpee Tuck Jumps Strength: 1a) 6×2 Sumo Dead Lift @85% 1b) 6×2 Push Press @85% Do 3×2 warm-up for each movement Slight increase from last week. Conditioning: 3 Rounds 400m Run 21 Wall Balls, 20#(14#) 12 Toes 2 Bar (18 Leg Raise to Bar) Hard Work....Read More
We will start to take the pre-orders for the T-Shirts and Zip-up Hoodies tomorrow. The sheets will be at both gyms. You may try on the shirts/hoodie to get the right fit. Cash or check written to Orion or Greg. T-Shirts: 1 for $25 or 2 for $40 Hoodies: $50 each Warm-up: 2×5 Wall Squat...Read More
Warm-up: Squat Snatch Drills Strength: 1) 5×3 1 Power Snatch + 1 Over Head Squat 2) 5×1 Squat Snatch, working up to a heavy single No warm-up necessary, the 5×3 will be the primer for the Squat Snatches Conditioning: 3 Rounds 10 OHS, 95#(65#) 50 Double-unders or Tuck Jumps If you can OHS more then 185#(125#),...Read More
Veterans Day Workout “1775” 4 Rounds 17 Burpee-pull-ups 75 Squats November 10, 1775 marks the inception of the Marine Corp. If you can not do burpee-pull-ups do 17 pull-ups and then 17 burpees or vice versa Thank you to all the men and women who have and currently defend this country and our way of...Read More
Warm-up: 2×5 Wall Squat, 5sec hold at bottom 2×5 Goblet Squat, 5sec hold at bottom, light weight 2×10 Frog Leaps Strength: 1) 5×3 Back Squat, work up to a heavy 3rep 2) 3×10 Bulgarian Split Squat, start light work up, Right Leg 10 reps then Left 10 reps Warm-up with 2×3 on Back Squat Warm-up...Read More
Warm-up: 4x (:30/:30) PVC Push-Press, hold in lock-out during “rest” 4x (:30/:30) Mt. Climber, hold in plank during “rest” Strength: 1a) 5×3 Sumo Dead Lift, work up to a heavy 3rep 1b) 5×3 Push-Press, work up to a heavy 3rep Warm-up with 2×3 on each movement first, then do the A/B combo. Conditioning: 21-18-15-12-9-6-3 Sumo...Read More
