The CrossFit for “Hope” fundraiser/workout, benefiting St. Judes Children’s Research Hospital, will be held at CrossFit Lakewood THIS SATURDAY (June 9th). Click here for details and to register/donate. First heats will start at 10am. Sign up sheet will be available today (first come first serve). Team: So far we have raised $490!! That goal of $1000 by Saturday...Read More

The CrossFit for “Hope” fundraiser/workout, benefiting St. Judes Children’s Research Hospital, will be held at CrossFit Lakewood THIS SATURDAY (June 9th). Click here for details and to register/donate. First heats will start at 10am. Sign up sheet will be available today (first come first serve). So far we have raised $240. I know as a team we...Read More

Reminder: 8am class only today (NO 9AM OR 10AM). Warm-up: Your choice. Keep it short and simple, if your at a loss of what to do reference what we have done this week. 10min time limit. WOD: 4 Rounds 800m Run 30 Push-ups 30 Box Jumps, 24″(20″)Read More

Due to the Olympic Lifting seminar this Saturday, there will only be an 8am class (no 9am or 10am class). Warm-up: 400m Run 20 PVC Pass Through 20 KB Swings, Light 20 Squats Pre-Game: Wrist Mobility/Hip Mobility (Mt Climber or couch stretch) 3×3 Squat Clean Thruster, building up to working weight. WOD: 7 Rounds 150m...Read More

CrossFit for “Hope” fundraiser/workout benefiting St. Judes Children’s Research Hospital, will be held at CrossFit Lakewood Saturday June 9th with first heats starting at 10am. Click here for details and to register/donate. Sign up sheet will be posted soon. This will be similar to the FGB fundraiser we did back in September, which was a blast! And...Read More

Warm-up: 3 Rounds 200m Run 10 Jump Squats 10 PVC Trunk Twists (right + left=1) 10 PVC Good Mornings Pre-game: Pigeon stretch/wrist mobility 3×3 Dead Lift, building up to working weight WOD: 8 Rounds 0:20sec Max rep Dead Lift, 185#(125#) 0:10sec rest 0:20sec Max rep Burpee 0:10sec rest Strength: Front Squat Establish a 1RM following...Read More

Warm-up: 3 Rounds 100 Single Unders 10 PVC Pass Through 10 PVC Push-press Pre-Game: Wrist mobility/Lat mobility 2×3 Push-press building up to working weight WOD: 5 Rounds 25 Push-press, 75#(55#) 50 Double unders or tuck jumps Strength: Hang Clean 3 reps on the minute for 10min at 75% of 1RM of Clean maxRead More

HERO WOD: “MURPH” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run Partition the reps. Ex: 20 Rounds of 5 Pull-up/10 Push-up/15 Squats or 10 Rounds of 10 Pull-up/20 Push-up/30 Squats Instructions for the WOD: Arrive early (10-15min), you will be responsible for your own warm-up. Have your pull-up station and chips...Read More

Warm-up: 2 Rounds 15 Shuttle runs (25′ forward + 25′ backward=1) 20 Walking Lunges (that’s 10 each leg) Pre-game: Pigeon stretch/mt. climber stretch 3×3 Dead Lift, building up to working weight WOD: 5 Rounds 10 Dead Lifts, 185#/125# 15 Box Jumps, 24″/20″ 300m Row Strength: Push Press 5-4-3-2-1-1-1…. and so with 1 rep till a...Read More

Warm-up 2 Rounds 400m Run 15 PVC Pass Through 15 PVC Over Head Squat Skill: Squat Snatch WOD: 15min time limit, Rep Progression of: Squat Snatch, 75#/55# Bar Facing Burpee Execute one Snatch and one Burpee, then 2 Snatches and 2 Burpees 3/3, 4/4 and so on till the 15min time limit has expired.Read More