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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Tuesday – 170822

Tuesday – 170822

Fitness Group A1: Shoulder Press, 3 x 8-10, @1201; rest 45 seconds A2: DB Russian Box Step Ups, 3 x 8-10/leg; rest 45 seconds A3: Ring Rows, 4 x 10-12; @2011; rest 45 seconds B: Every minute, on the minute, for 10 minutes: 10 Dumbbell Thrusters 5 Burpees * Score total...

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Monday – 170821

Monday – 170821

 Fitness Group A1: Back Squat, 3 x 8-10 reps @ 30X1; Rest 45 seconds A2: Supinated Grip Pull-Ups, 3 x 8-10 reps @ 2110; Rest 45 seconds A3.: Floor FLR, 3 x 45-60 seconds; Rest 45 seconds challenge yourself with a plate or sandbag across your shoulder blades if you can...

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Saturday – 170819

Saturday – 170819

Fitness Group 31 Heroes - Scaled 31 Minute AMRAP of: Partner 1: 8 Thrusters, 115#/75# 9 Rope Lay-to-Stands 11 SD Box Jumps, 24"/20" Partner 2: 400m Run with Sandbag 50#/30# Rx+ = 135/90# you may do rope climbs if...

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Friday – 170818

Friday – 170818

CrossFit Lakeland - Fitness GroupWarm-up (No Measure)Hurdle Dynamic Hip Warm-Up then, XOS - Activate Series then, 5 Russian KBS 4 Switch Lunges, R/L=1 3 DB Burpees x 2 SetsMetcon (4 Rounds for time)4 Sets, each for time of: 500m Row 30 Walking Lunges 20 Kettlebell...

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Thursday – 170817

Thursday – 170817

CrossFit Lakeland - Fitness GroupMobilityHigh Glute Smash Pigeon Stretch Banded Post. Chain FlossWarm-up (No Measure)Three Sets of: 8 Russian Kettlebell Swings 8 KB Goblet Squats 8 KB Sumo Deadlift High Pull 8 Plank to Elbows Practice Hang Power Cleans before B * Led...

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Tuesday – 170822

Tuesday – 170822

Performance Group A: Power Clean and Jerk, Build to a heavy single in 15 Minutes B1: Shoulder Press, 4 x 2-3; rest 2 minutes B2: Alternating Pistols, 4 x 4-5/leg @3101; rest 2 minutes C: Every minute, on the minute, for 10 minutes: 10 Thrusters (95/65) 5 Burpees *...

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Monday – 170821

Monday – 170821

Performance Group A1: Back Squat, 4 x 3-5 reps; Rest 20 seconds A2: Supinated Grip Pull-Ups, 4 x Max Reps; rest 3 minutes B: 5 Sets for time of: 10/5 Calorie Assault Bike 15/10 HR Push-Ups 20 Russian KBS (70/53) Rest 90 seconds b/n sets * Score time minus 6...

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Saturday – 170819

Saturday – 170819

Performance Group 31 Heroes 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155#/105# 6 Rope Climbs 11 SD Box Jumps, 30"/24" Partner 2: 400m Run with Sandbag...

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Friday – 170818

Friday – 170818

CrossFit Lakeland - Performance GroupWarm-up (No Measure)Hurdle Dynamic Hip Warm-Up then, XOS - Activate Series then, 5 Russian KBS 4 Switch Lunges, R/L=1 3 DB Burpees x 2 SetsMetcon (4 Rounds for time)4 Sets, each for time of: 500m Row 30 Walking Lunges 20 Kettlebell...

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Thursday – 170817

Thursday – 170817

CrossFit Lakeland - Performance GroupMobilityHigh Glute Smash Pigeon Stretch Banded Post. Chain Floss Banded Super Front RackWarm-up (No Measure)Three Sets of: 8 Russian KBS 8 KB Goblet Squats 8 KB Sumo Deadlift High Pull 8 Ring Push-Ups then w/ Barbell do: 5 x Hang...

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