CROSSFIT LAKELAND

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CrossFit is an empirically driven, clinically tested, and community developed strength and conditioning program. Our fitness program aims to improve your capacity in all 10 General Physical Fitness domains: cardio-respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.

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News from CrossFit LakelandCFL

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Today's WOD »Today's WOD

Thursday – 140918

GPP/Strength 5 Minutes on Airdyne Males 60+ RPM’s Females 50+ RPM’s then: 4 Sets of: 12-15 x GHD Extension, SLOW Rest 1 Minute 3 x Wall Walks Rest 1 minute 8-10 x KB Goblet Squat Rest 1 mi...more »

Family is not an important thing. It's everything. Michael J. Fox Without a family, man, alone in the world, trembles with the cold. Andre Maurois

Family is not an important thing. It’s everything.
Michael J. Fox
Without a family, man, alone in the world, trembles with the cold.
Andre Maurois

GPP/Strength

5 Minutes on Airdyne
Males 60+ RPM’s
Females 50+ RPM’s

then:

4 Sets of:
12-15 x GHD Extension, SLOW
Rest 1 Minute
3 x Wall Walks
Rest 1 minute
8-10 x KB Goblet Squat
Rest 1 minute
Side Bridge x 30 sec/side
Rest 2-3 minutes

Conditioning

Capacity Test
4 minutes Calorie Row
Rest 1 Minute
3 minutes Pull-Ups
Rest 1 Minute
2 Minutes Back Squat
Rest 1 Minute
1 Minute Shoulder to Overhead
Courtesy of Lurong Paleo Challenge.

For those in the Challenge the standards
are listed below. All other members
can work at any one of these standards.

Rx Standards:
BS = 115/80
STO = 95/65

Rx+ Standards:
BS = 165/115
STO = 135/95

Scaled Standards:
Ring Rows/Band Strict
(Jumping Pull-ups
for those in the Lurong Challenge)
Air Squats
STO = 65/45

Class Times

Class Times
  • Monday - Thursday
    5am,6am,8am,9am - 3:30pm,4:30pm,5:30pm,6:30pm
  • Friday
    5am,6am,8am,9am - 3:30pm,4:30pm,5:30pm
  • Saturday
    9am - Gym Wod, 10am-Noon Open Gym

CrossFit Nutrition

CrossFit Nutrition

Paleo tips, countless resources, foods to avoid, Meal of the Day, recipe blog links, videos and more to get and keep you on track.

read more »

Upcoming Events »

Lurong Paleo Challenge 9/15/2014 11/14/2014
lurong

We are pleased to announce that CFL will be participating in the Lurong Paleo Challenge.  Our members will take on an 8-week challenge to embrace a healthier lifestyle through their diet and consistent participation in gym workouts.  Members will do baseline weigh ins, anthropometric measurements,  and Hydrostatic Body Fat percentage testing prior to the challenge.  After 8-weeks they will be re-measured and re-tested to identify the changes to their bodies.

Each day members will track their meals and workouts online, to compete nationally against other participants.  We are excited to see the changes our members make.

 
4th Annual ThanksGiving ThrowDown CrossFit Lakeland 11/15/2014 11/15/2014
Screen Shot 2014-09-16 at 10.49.08 PMOur 4th Annual ThanksGiving ThrowDown Competition will take place on Saturday, November 15th.  The entire event will take place at CrossFit Lakeland which features a 7500 sq/ft gym with full amenities, and a spacious parking lot used for excess parking, tent set-up, and workout space.

This year we are offering a new format to the competition.  Teams of two, same sex, will complete three workouts throughout the day, including one floater workout.  Live scoring will be featured on two large LCD TV's inside of the gym.

The price will be $45/person ($90/team).  This includes an event T-Shirt.

Space will be limited, and registration will go live very soon, so stay tuned.
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