Good Luck to Liz and Tim competing tomorrow at Lakewood at The 330 challenge!! Also congratulations to Aubrey, Megan, Adam #2, and Patrick (Downey) who graduated from the Colorado School of Mines today! We will miss you guys around the gym but wish the best of luck! Warm-up: Coaches Choice Conditioning:  10-9-8-7-6-5-4-3-2-1 -Ball Slams -Goblet Squat w/ slam ball...Read More

We will post the heat times for the 330 Competition at CrossFit Lakewood Friday afternoon. Plan on arriving at 10am for workout explanation, range of motion, judging standards and national anthem. First heat will start at 10:30am. All members of CrossFit Lakewood and CrossFit Golden are encouraged to come cheer on their fellow CrossFitters. We...Read More

Warm-up: Ladder Drills Strength: 7x 2-Position Power Clean, heavy but perfect Position 1 will be from the ground, position 2 will be from 2″ above the ground, think below the knee. Work within your skill set, if you are perfecting the hang power clean stick with it.     Skill: 18min to work on Triple/Double...Read More

Warm-up: Coaches Choice Hip Mobility 10min time limit Strength: Front Squat 5×5 @ 75% Conditioning: 6 Rounds 20cal Row 15 Burpees 2:00 time limit per round 2:00 rest after each round   If you were here last week this workout will be very similar, one person working one person resting. If you finish the 20/15...Read More

Warm-up: 5min Double/Tripple/Single Practice Snatch technique work PVC Pass Through PVC OHS PVC Drop Snatch PVC High Hang Squat Snatch Strength: 1) 7x 2-Position Snatch (full squat), heavy but perfect Position 1 will be from the ground, position 2 will be from 2″ above the ground, think below the knee. Work within your skill set,...Read More

Warm-up: 5 min Double Under/Triple Under Practice 5 min Shoulder/Hamstring Mobility Strength: 1a) 7×3 Bench press, heavy but manageable for all sets/reps 1b) 7×3 Speed Dead Lift (50% to 60% range), slight increase form last week   Notes:   Warm-up 3×3 for each movement first   Movements will be in a “super set”, meaning bench...Read More

Warm-up/mobility: Coaches Choice, 10min time limit Strength: EMOM 7min 2 Power Cleans + 1 Push Jerk @70% Notes:   5min to warm-up to workout weight. EMOM will be done as a group. Conditioning: Kettle Bell Mountain 5-10-15-20-15-10-5 Kettle Bell Swing Goblet Squat Last done: 11.2.12 5 KBS/5 Goblet Squats, 10/10, 15/15 and so onRead More

Warm-up: Indoor Run 2×10 Goblet Squat, 3 count 2×10 Ring Row, single ring, 3 count Hip/Wrist Mobility Strength: Front Squat 5×3 @ 75%   Notes:   Warm-up 3×3 first. Same weight as last week. Conditioning: 4 Rounds 5 HSPU 10 Toes 2 Bar or Hanging Knee Raise 250m Row 3min Rest (3min time limit per round)...Read More

Warm-up: 200ft Broad Jumps 2×10 Jump Squats 2×10 Pass Through 2×10 Good Morning Ankle/Hip/Wrist Mobility Strength: EMOM 7min 1 Power Snatch + 2 Behind the Neck Push Press (snatch grip) @80% (of snatch)   Notes:   5min to warm-up to workout weight. EMOM will be done as a group. Conditioning: Teams of 2 complete the...Read More

Warm-up/Mobility: Coaches Choice, 10min time limit Strength: HBBS 5×3@75% Warm-up: 3×3 Weight should be the same as last week. Conditioning: 40 Burpees 50 Double Unders or Tuck Jumps 30 Burpees 50 Double Unders 20 Burpees 50 Double Unders Run 1K (5 Laps)Read More