Smashby's Training Blog

I was giddy like a little kid driving to the gym tonight because I knew that the wall was knocked down over the weekend. All I’ll say about what I saw when I got there, was that my jaw was on the ground from being so impressed. Click here to see my post showing the new-and-improved CrossFit Lakewood, complete with a NEW Tour, and one from 6 months ago so you can see the changes. GREAT JOB, guys!

The workout tonight was going to be a fun one, and as usual, the athletes didn’t know what to expect until they got to the gym! The main workout was a 3-rounder with 4 movements. After that, things got a little crazy.

Workout of the Day:
3 Rounds for Time-
500m Row / 15 Wall Balls / 15 Knuckles to Toes / 100ft Walking Lunge (weighted)

Check below for fun videos we took after the Main Workout today! We’ll call these the “Bonus Rounds”

First one: While Andy climbed across the pull-up station, everyone else ran in place. If he dropped, 5 Burpees all around!

Second one: While Casey Sprints, everyone else holds Overhead Squats!

Third one: While Jamie Crab Walks and Bear Crawls, everyone holds a plank!

Finally: After a sprint down and back, Ben slams the ball in each column of the pull-up structure. While he does that, athletes either hold handstands or air squats!