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. Team: So far we have raised $1095!! We hit the $1000 goal!! Let’s see if we can top $1500. Also, don’t forget to sign-up for the workout! Warm-up/Skill: Squat Snatch Pre-Game: 3×3 Squat Snatch, building up to working weight. WOD: 10-9-8-7-6-5-4-3-2-1 Squat Snatch, 75#/55# Toes 2 Bar If you don’t have the squat snatch down the modification will be hang power snatch to OHS. Modification for toes 2 bar will be leg raise to bar. Strength: Shoulder Press 3-3-3-3-3-3-3+ Use the first two set of three to warm-up with then remaining 5 sets at 65%-75%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). Team: So far we have raised $720!! We are going to crush the $1000 goal!! Keep the momentum going! Warm-up: Your choice. If you don’t know what to do, draw of off things we have done over the past couple of weeks. Make sure you add in some hip mobility. 10min time limit. WOD: 4 Rounds 800m Run 30 Push-ups 30 Box Jumps, 24″(20″) land and stand Looks familiar? That’s cause we did it on Saturday. Since so many of you showed up at 8am on Saturday (1 person at Golden and 9 people at Lakewood). We are running it again!!! (no cherry picking either)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). Team: So far we have raised $490!! That goal of $1000 by Saturday is well within reach. Let’s make it happen!! Warm-up: 500m Row 20 PVC Pass Through 20 PVC OHS 20 Push-ups, hand release Pre-Game: Wrist/Hip mobility 2×3 Front squat, building up to working weight Pull-up station set-up WOD: 21-15-9 Front Squat, 95#/65# Burpee Pull-ups Strength: Over Head Squat (ass 2 grass) 3-3-3-3-3-3-3+ Use the first 2 sets of 3 as warm-up/acclimation sets. Work the other 5 sets of 3 at 75%-80% of your OHS 1RM. Hit 3+ on last set. If you do not have an OHS max, add weight while keeping perfect ROM throughout the...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 can pull over $1000 by Saturday. Let’s make it happen!! Warm-up: 2 Rounds 100 Singles 10 PVC Pass through 10 PVC Trunk twist 10 PVC Good Morning Pre-Game: Wrist/hip/lat mobility 3×3 Clean and Jerk, building up to working weight WOD: Repetition progression, 12min time limit Clean and Jerk, see chart Wall Climb You will do one C&J and one wall climb, then 2/2, 3/3, 4/4 and so on till the 12min is up. Clean can be a power or squat. Jerk can be power or split. If you can not do the full range of...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