Saturday – 171021

CrossFit Lakeland – Fitness Group Metcon (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...

Saturday – 171021

CrossFit Lakeland – Performance Group Metcon (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...
Friday – 171020

Friday – 171020

CrossFit Lakeland – Performance Group Warm-up (No Measure) Dynamic Warm-Up * Led by Coach then, XOS – Activate Series Tabata 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...
Friday – 171020

Friday – 171020

CrossFit Lakeland – Fitness Group Warm-up (No Measure) Dynamic Warm-Up * Led by Coach then, XOS – Activate Series Tabata 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...
Thursday – 171019

Thursday – 171019

Fitness Group A1: Deadlift (4 x 6-8 reps @ 3011; Rest 45 seconds) A2: Plank on elbow/forearms (4 x 45-60 seconds; Rest 45 seconds) A3: Russian Kettlebell Swing ( 4 x 15-20 reps; Rest 45 seconds) A4: Banded Supine Leg Lowering (4 x 10-15 reps @ 3011; Rest 45 seconds)...