New to CrossFit?? Next FREE Intro to CrossFit Class:
Wednesday June 6th at 6pm (Full)
Wednesday June 20th at 6pm (6 spots open)
Wednesday July 11th at 6pm (10 spots open)
Please email to reserve your spot for the Intro Class
Memorial Day Weekend:
Closed May 26th, 27th and 28th
(Saturday, Sunday and Monday) Regular classes will resume on Tuesday May 29th.
CrossFit for Hope Fundraiser/Workout: Saturday June 9th at 10am. Click Here for details and to register. If you did the CrossFit Games open you can use your same login ID. This will be very similar to FGB fundraiser we did back in September.
By CrossFit Lakewood / CrossFit Golden | May 14, 2012 at 09:22 PM EDT | No Comments
Registration for the 2012 Colorado Open at Front Range CrossFit begins Tuesday May 15 at 9am. This is a great 2 day competition that will truly put your fitness to the test. If you are interested do not procrastinate IT WILL SELL OUT QUICK! Last year they sold out in 3 days and they are expecting to sell out sooner this year.
The dates of the competition are August 25th-26th, so you will have plenty of time to prepare. Last year we had 13 athletes from CFLW compete and it was an amazing 2 days. Let me know if you register.
Click here for the Front Range CrossFit web site and event info (its located under FRCF Events > Colorado Open).
By CrossFit Lakewood / CrossFit Golden | May 13, 2012 at 08:57 PM EDT | No Comments
Warm-up:
2 Rounds
40 Double Unders or 80 Single Unders
10 PVC Pass Through
10 PVC Shoulder Press
10 PVC Thrusters
Pre-Game:
Wrist Stretch
Mt. Climber Stretch
3x3 Thruster, building up to working weight
WOD:
6-9-12-9-6
Thruster, see chart
200m Run
Strength:
Back Squat 5-4-3-2-1
Working at 40%-50%-60%-70%-80% for the 1 Rep (DO NOT MAX on the 1 rep). Then do as many reps as possible with your 70% (2 rep) weight. Aim for 10+ reps.
By CrossFit Lakewood / CrossFit Golden | May 11, 2012 at 11:35 PM EDT | No Comments
Teams of 2-3 people complete the following WODs
WOD #1
2500m Row
Ideally teammates will switch every 250m, score is total time rowed.
12min time limit
3min rest/set-up
WOD#2
1RM Thruster
Each member of the team must achieve a 1RM Thruster, score is combined weight.
Follow the rep sequence of 5-4-3-2-1-1-1-1 and so on till a 1RM is established.
12min time limit
3min rest/set-up
WOD #3
AMRAP 12 min
10 Burpees
10 Dead Lifts, 135/95 (max of 2 bars per team)
10 Box Jumps (max of one box per team, step-ups or weight added)
Ideally there will be one team member working on each movement. Team members can't switch till all reps are completed on said movement. Rounds are counted when the team completes 1 full cycle regardless of what movement you start on. Or simplely put, 1 round = 60 reps (or 90 reps if 3 people) completed.
By CrossFit Lakewood / CrossFit Golden | May 08, 2012 at 10:02 PM EDT | No Comments
Warm-up
3 Rounds
250m Row
15 Squats
10 PVC Hang Cleans
10 Knee Tuck + Lunge and twist (that's 5 each leg, 2 count hold for each stretch)
Wrist stretch after warm up
WOD:
2000m Row
50 Pistol Squats, alternating legs (use the most challenging modification that you learned last week)
30 Hang Power Cleans
This is workout 2 from the 2012 CrossFit Games Regional competition. The weight on this is 225# for men and 135# for women. These are very aggressive weights that challenged some of the top competitors in the world. Select a weight that YOU can handle safely and with perfect ROM. The chart for our Power Cleans/Squat Cleans is a good guide.
Max Clean
Working Weight
>265
225
260-225
205
220-200
185
195-185
165
180-170
155
165-155
135
150-140
115
135-115
95
110-95
75
90-80
65
75-65
55
60-50
45
<50
35
CC crushing a Dead Lift PR, with some room to spare!!!!!
Warning: There is an F-Bomb dropped at the end of this video.
By CrossFit Lakewood / CrossFit Golden | April 29, 2012 at 09:34 PM EDT | No Comments
Sign-up sheets for the Nutrition Class and Skills 2 Class will be available tomorrow. There will only be 30 spots for each class, so if you are going to commit to coming, get your name on the list.
By CrossFit Lakewood / CrossFit Golden | April 13, 2012 at 06:53 PM EDT | No Comments
HERO WOD:
"Pheezy"
3 Rounds for time of:
5 Front Squats, 165#(115#)
18 Pull-ups
5 Dead Lifts, 225#(175#)
18 Toes 2 Bar
5 Push Jerks, 165#(115#)
18 Hand Release Push-ups
U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.
By CrossFit Lakewood / CrossFit Golden | April 06, 2012 at 08:23 PM EDT | No Comments
"Del"
For Time:
25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run 400 meters with a 20 pound medicine ball 25 Chest-to-bar pull-ups Run 400 meters with a 20 pound medicine ball 25 Burpees
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.
By CrossFit Lakewood / CrossFit Golden | March 23, 2012 at 08:30 PM EDT | No Comments
9am Only!
CFLW and CFG members meet at Kendrick Lake Park at 9am for a "Park WOD"
Just reference the map below and show up on time.
Competitors:
The Judging for 12.5 will be at CrossFit Lakewood at 11am please come early to warm-up. This is the only time we will have for judging this weekend. There will be no make-up judging on Sunday.
