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 Run 10 Squat Clean Thrusters, 95#(65#) 20 KB Swings, 24kg(16kg)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 we raised over $1000 for the cause. Challenge: Lets see if we can top the money raised for this event! (I will also need about 5 volunteers for the event, let me know if you can help). Warm-up: 3 rounds 250m Row 10 Push-ups (Hand release) 10 Toes 2 Bar (MOD=laying Leg raise to bar) 10 Squats WOD: AMRAP 20min 5 Chest 2 Bar Pull-up (MOD= 15 chin over bar pull-ups) 5 Ring Dips (MOD= 15 bench dips) 15 Squats  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 5-4-3-2-1, 1-1-1 (if needed) Working at 50%-60%-70%-80%-90%….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 ready to go. We will review the workout at the top of the hour and start at exactly 5 after. DON’T EVEN THINK ABOUT SHOWING UP LATE.Read more