Warm-Up: 10-minute Coaches Choice Strength: Six sets of Deadlift *Set 1 – 6 reps (75%) *Set 2 – 4 reps (80%) *Set 3 – 2 reps (85%) *Set 4 – 6 reps (+5# to 75%) *Set 5 – 4 reps (+5# to 80%) *Set 6 – 2 reps (+5# to 85%) Example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2 Rest 2-3 minutes between sets Conditioning: “Annie” 50-40-30-20-10 -Double Unders* -Sit-ups   *Single Unders x3Read more

Warm-up: 10 minutes-Coaches Choice Olympic lifting: 15 Minutes of Clean Technique Work (135/95 MAX) Conditioning: 3 sets for max meters/reps of: 2 Minutes of Rowing Rest 60 seconds 2 Minutes of 135/95 lb Ground to Overhead Rest 60 seconds Score is total meters rowed AND total reps of CJ – (Example; 1,000m / 30)Read more

Warm-Up: 5-minute Coaches Choice Strength: 3 sets of: Shoulder Press x 5 reps (Move up on weight on three sets range 75% – 85% of 1rm) Rest 2 minutes between Sets (15 minute time limit)   Conditioning: 4 sets of: Against a 4 minute running clock, complete: 25 Kettlebell Swings (32/24 kg) 400 Meter Run Double-Unders or Single Unders x Max Reps Rest 4 minutes between sets  Score is total number of jumps, specify whether SU or DURead more

 Warm-up: 10-min Coaches Choice Strength: Back Squat x 5 reps @ 50% of 1-RM Rest 60 seconds Back Squat x 3 reps @ 75% of 1-RM Rest 60 seconds Back Squat x 1 rep @ 85% of possible 1-RM Rest 60 seconds Back Squat x 1 rep @ 90-95% of possible 1-RM Rest 2 minutes Strict Pull-Ups x Max Reps Rest 2 minutes Back Squat x 1 rep @ 101-103% of 1-RM Rest 2 minutes Strict Pull-Ups x Max Reps Rest 2 minutes Back Squat x 1 rep @ 103+% of 1-RM Rest 2 minutes Strict Pull-Ups x Max Reps Conditioning: 4 rounds for time of: 15 – Wall Ball 10 – Toes-to-bar (Hanging Knee raises) 5 – Burpees  Read more

We have some exciting announcements and upcoming changes to make you all aware of in regards to the new space, membership policy changes, Halloween, No Shave November, and New Equipment November. New Space We finally got our new space and are signing the lease this week!! It will be located at 130 Capitol Dive or 720 Corporate Circle in the same complex we are currently in.  It will be 6000 square feet with: multiple bathrooms, open gym area and open gym hours bouldering wall New Equipment (Tires, sleds, etc.) Huge flat outdoor area with no traffic. A flat 200m run!!!   Membership Policy Change Due to the growth and success of both gyms, as well as the now limited membership availability at CrossFit Lakewood (CFLW), CFG memberships will no longer include classes offered at CFLW and vice versa. This merely means that CFLW and CFG are now separate affiliates and...Read more