Navy SEAL Foundation Fundraiser

Navy SEAL Foundation Fundraiser

Navy SEAL Foundation Fundraiser, hosted by CrossFit Lakeland, will take place on Saturday, December 3rd @9am. CFL members will take on the "31 Heroes" Workout that honors those that made the ultimate sacrifice during Operation Extortion 17 on August 6th, 2011. Special...

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Wednesday – 170628

Wednesday – 170628

CrossFit Lakeland - Fitness GroupMobilityLax Ball High Glute Smash Banded Post. Chain Floss Pigeon StretchWarm-up (No Measure)Two Sets of: 60sec Speed Step 10 x Prone Shoulder Taps R/L=1 15 x SlingShot SideStep 10 x SlingShot Supine Hip Press 8 x Slam BallA: Deadlift...

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Wednesday – 170628

CrossFit Lakeland - Performance GroupMobilityLax Ball High Glute Smash Banded Post. Chain Floss Pigeon StretchWarm-up (No Measure)Two Sets of: 60sec Speed Step 10 x Prone Shoulder Taps R/L=1 15 x SlingShot SideStep 10 x SlingShot Supine Hip Press 8 x Slam BallA:...

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Tuesday – 170627

Tuesday – 170627

CrossFit Lakeland - Fitness GroupWarm-up (No Measure)10 x PVC OTB Passes *2 count back and forth then, XOS - Activate Series then, TWO Sets of: 50ft Bear Crawl 15 x SlingShot Supine Hip Press 20-30second Chin-over-bar iso hold 10 x Backwards Walking LungesA1: Push...

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Monday – 170626

Monday – 170626

Fitness Group A1: Front Squat, 4 x 6-8; rest 60seconds Build from loads used last week A2: Strict Pull-Ups, 4 x 1.2.3.2.1; rest 10sec b/n clusters; Rest 2 minutes before next FS Set B: 4 Sets of: 20/15 Calorie Row 20 Wall Ball Shots Rest 1 Minute * note wall ball load...

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Tuesday – 170627

CrossFit Lakeland - Performance GroupMobilityT-Spine Smash Ant. Compartment Smash Banded Bully Banded OH DistractionWarm-up (No Measure)XOS - Activate Series then, TWO Sets of: 50ft Bear Crawl 8 x 2-KB Clean and Jerk 5 x Burpee + Strict Pull-Up 50ft Broad JumpA1: Push...

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Monday – 170626

Monday – 170626

Performance Group A: Front Squat, 6 x 2-3 reps; rest 3 minutes B: Power Clean and Jerk, EMOM for 8 Minutes x 2 TnG @ 60-70% C: For time: 60 Wall Ball Shots (20/14) 30 Calorie Row 15/10 Muscle-Ups Rest until the running clock reaches 10:00, and then repeat once more....

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Saturday – 170624

Saturday – 170624

Performance Group A: In teams of two, partners alternate exercises in order to complete as many rounds as possible in 12 minutes of: Row 250 Meters 20 Wall Ball Shots (20/14) 30 Double Unders Rest 6 Minutes, then do B P1 rows, P2 does WBS, P1 does DU's, then P2 Rows,...

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Friday – 170623

Friday – 170623

Performance Group 6 Sets for time of: 5 x Hang Power Clean (135/95) 10 x Burpee Over the Bar 5 x Front Squat (135/95) 10 x CTB Pull-Ups 5 x DB Hang Power Snatch/arm...

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Thursday – 170622

Thursday – 170622

Performance Group A1: Every 2 minutes, for 6 minutes (3 sets): 3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 50-55% of 1-RM Snatch Immediately followed by A2 A2: Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @...

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Wednesday – 170621

Wednesday – 170621

Performance Group A: Every Four Minutes for 12 Minutes (3 Sets) do: 25/18 Calorie Row 15 x Push Press (115/75) 12 x SD Box Jump (24/20) Rest exactly 4 minutes before B * Score times for each set B: Every Four Minutes for 16 Minutes (4 Sets) do: 40 x Double Unders 20 x...

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