CROSSFIT LAKELAND

CrossFit Defined

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.

Click Here to Schedule Your Free Session

News from CrossFit Lakeland »News from CFL

Register for the Thanksgiving Throwdown

Registration is live for this year’s Thanksgiving Throwdown. Register Now

Read More »

Today's WOD »Today's WOD

Friday – 141024

Mobility/Warm-Up Calf Smashing – 2 minutes/calf Banded Squat hold x 1min Banded Overhead Distraction x1 min/side then, Two Sets of: 5 x Wall Facing Squats 10 x Prisoner Walking Lunges 3 x Strict...more »

Quality is never an accident. It is always the result of intelligent effort. John Ruskin

Quality is never an accident. It is always the result of intelligent effort.
John Ruskin

Mobility/Warm-Up

Calf Smashing – 2 minutes/calf
Banded Squat hold x 1min
Banded Overhead Distraction x1 min/side

then, Two Sets of:
5 x Wall Facing Squats
10 x Prisoner Walking Lunges
3 x Strict Pull-Ups @ 3011
6 x Push-Ups @ 2101

then, with barbell do:
5 x Hang Power Clean
5 x Front Squat
5 x Push Press
Add 10-30#’s and repeat

Conditioning

50-40-30-20-10
Double Unders
Sit-Ups

Chase each set with
5 x Thrusters (95/65)
* There is a 12-Minute Time Cap
* If you reach the time cap, score time plus reps remaining as seconds
* Sit-ups are butterfly style, hands can be free.

Rest 10 Minutes, then

Ten Sets of:
5 x Pull-Ups
10 x Push-Ups
15 x Squats

After every TWO sets, chase with
5 x Power Cleans (135/95)

* There is a 12-Minute Time Cap
* If you reach the time cap, score time plus reps remaining as seconds

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.

 
Three Wise Men Tribute WOD CrossFit Lakeland 11/11/2014 11/11/2014
Veteran_suicide_civilian

 

"...every day in America, between 22 and 50 veterans commit suicide. They can’t suck it up anymore. The mindset that served them so well in combat isn’t always effective in the civilian world; they don’t know where to turn for help, and they just can’t push through anymore. They need help. These brave Americans fought for us and now it is our turn to step up and fight for them.

The mission of the Three Wise Men Veterans Day Tribute is simple: create a national movement to bring together gym communities on Veterans Day (November 11, 2014) to participate in a tribute workout to honor those who survived their combat experience but have come home and are struggling with surviving the peace.

The proceeds of our efforts will go directly toward organizations that are in the trenches everyday helping our returning veterans. In addition to this, we will raise awareness of the problems facing our veterans, reach those same veterans directly with a message of support and encouragement, and connect them with service providers ready to help them transition back.

Why “Three Wise Men”
The “Three Wise Men” were three brothers: Jeremy Wise, Ben Wise, and Beau Wise (READ: Washington Post: One family; two sacrifices). They were warriors — Jeremy a SEAL, Ben an Army Green Beret, and Beau, USMC Infantry. Tragically both Jeremy and Ben were killed in action. Beau remains on active duty.

Our efforts recognize the sacrifice of Jeremy and Ben, but we’re focused on honoring Beau and those like him who returned from combat and are trying to live with the legacy of combat daily.

On Memorial Day, you can find a gym just about anywhere that is participating in “Memorial Day Murph” and supporting the Mike Murphy Foundation. That is appropriate given Memorial Day is the day we honor those who died in combat; those like Mike Murphy who gave their last full measure of devotion. Veterans Day is different, it is the day we honor all who served, those who survived combat but may be struggling to survive the peace.

We’re asking individuals to sign up to participate in this tribute workout in your home gym this Veterans Day (November 11, 2014). We need affiliate gyms to sign up to host these events.

- Nathan Fletcher -
Former Marine and organizer of the Three Wisemen Tribute

THE WORKOUT

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (RX: 135/95 lbs, Scaled: 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (RX: 135/95 lbs, Scaled: 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (RX: 24”/20”; Scaled: 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (RX: 20/14 lbs; Scaled: 14/8 lbs)

 

 
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.
X