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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Saturday – 171021

CrossFit Lakeland - Fitness GroupMetcon (Time)In teams of two, partners alternate whole sets to complete 5 sets each of: 300m Shuttle Run 15 Wall Ball Shots 5 DB Man...

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Saturday – 171021

CrossFit Lakeland - Performance GroupMetcon (Time)In teams of two, partners alternate whole sets to complete 5 sets each of: 300m Shuttle Run 20 Wall Ball Shots (20/14) 10 Power Cleans* Note PC load used in...

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Friday – 171020

Friday – 171020

CrossFit Lakeland - Performance GroupWarm-up (No Measure)Dynamic Warm-Up * Led by Coach then, XOS - Activate SeriesTabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata...

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Friday – 171020

Friday – 171020

CrossFit Lakeland - Fitness GroupWarm-up (No Measure)Dynamic Warm-Up * Led by Coach then, XOS - Activate SeriesTabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up...

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Thursday – 171019

Thursday – 171019

Performance Group A1: Deadlift (4 x 4-6 reps; rest 2 minutes) A2: Strict HSPU (4 x Max Reps in 60 seconds; Rest 2 minutes) B: 4 Sets of: 5 Kettlbell Snatch/arm (53/35) 35 Double Unders 10 Burpees 15/9 Calorie Assault Bike Rest 90 seconds * Score time minus 4:30 Snatch...

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Wednesday – 171018

Wednesday – 171018

Performance Group A: Push Press (In 15-20 minutes build to a 3-RM Push Press) B: Every 7 minutes, for 21 minutes (3 sets) for times: Run 400 Meters 20 Push Presses (115/75) 12 Alternating Reverse Lunges...

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Tuesday – 171017

Tuesday – 171017

Performance Group A1: Back Squat (4 x 4-6 reps; rest 90 seconds) A2: 1 Strict Pull-Up + 1 Kipping CTB + 1 Bar MU (Every 30 sec. for 90 sec. (3 sets); rest 2min ) Goal is to do each "Pull Complex" unbroken B: In teams of two, alternate rounds, until you complete 10...

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Monday – 171016

Monday – 171016

Performance Group Perform 4 sets against a 5-minute running clock, for max reps of: Row 500 Meters immediately followed by as many rounds and reps as possible of: 10 Kettlebell Swings (53/35) 10 Push-Ups * score total rounds + reps across all 4...

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Friday – 171013

Performance Group 10 sets @ 80-90% effort 4 x TGU (1.5/1pd) 30 x Unbroken DU’s 2 x Burpee MU’s Row 200m rest 1min b/n sets * Alternate hands per rep on the TGU's * Goal is to keep all sets same pace * Only Rx if you keep all sets of DU's unbroken * 40 minute Time...

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