Conditioning 1: Row 5K Conditioning 2: “Annie” 50-40-30-20-10 Double Under Sit-ups Notes:   Due to the time constraints of the 5K, we are going to jump right into things. You will have a couple of minutes to get ready but I would highly recommend  showing up early to get warmed-up.   Rowing needs to be done at a consistent pace. Men around 2:00/500m and ladies 2:30/500m (at least)    Rowing will be done on a first come first serve basis. If the ten rowers get filled up you will do “Annie” first.Read more

Warm-up: 5 Laps(inside) 2×5 Wall Squats 2×10 PVC Pass Through 2×10 PVC Overhead Squat 2×10 PVC Good Mornings Wrist stretch/mt. climber stretch 10min time limit Strength: 1) 12min to establish a 1rep max Snatch 2) 12min to establish a 1rep max Clean and Jerk Notes:   The Snatch can be a Power Snatch or a Squat Snatch. Same for the Clean, Power or Squat. The Jerk can be a split or a power jerk. If you can only do a push press that’s fine just get it over head.   For the warm-up and rep sequence use 3-3-2-2-1-1-1……and so on with singes till you are satisfied with your effort or time runs out.   The 12min time limit for each movement will be strictly enforced. No messing around talking about how much Burpees suck.   If you are a newbie or still working on hitting your pocket, your strength component...Read more

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 along the way. The program had its beginnings in the back yard of my old roommates house (shout out to Nate Hinkle). Workouts were done outside rain, snow or shine. After seeing the life changing potential of CrossFit and with money I had saved I decided to dive head first into being a small business owner. Fast forward 3 years and the business has grown to two gyms, 230+ clients and 11 coaches. Thanks to everyone who has put in the hard work, dedication and sacrifice to the program. -Orion Conditioning: (This was the first...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 ________ (weight, number of reps or time) for __________(movement or cardio exercise). So here is a comprehensive list of movements/exercises with associated standards that you can shoot for. We will test some of them now and then (some will probably be tested more so then others). Keep in mind that achieving or coming up short on a standard does not define you as an individual or athlete. Standards are simply a metric used to gauge progress in regards to your individual fitness goals (some standards provided by our friends at Gym Jones). These are Basic Standards....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