Today was the first day of: FREE CROSSFIT WEEK at CrossFit Lakewood, and it was a HUGE success!!!
I’ll let you guys see what our group warm-up looked like. Good thing the gym wall was knocked down and doubled in size, or we wouldn’t have had room to hold everyone!
During the Strength Portion of the workout, Coach Chrissy and I took all of the “Newbies” through an extended warm-up where we talked a little bit more about CrossFit in detail. There were some very good questions, so hopefully we answered them for you guys!
The workout today was inspired in structure by the Classic CrossFit Workout “Fight Gone Bad.” We had 5 different stations, each of which lasted one minute. There was no rest time in between stations, and then after all 5, there was one a minute rest. Athletes go through all 5 stations a total of three times. I hope that makes sense.
Workout of the Day:
Strength
85% of Deadlift – 1 Rep every minute for 10 minutes
WOD
3 Rounds for Time
5 Stations, 1 Minute each, 1 minute rest after all 5 Stations
Wall Ball / Burpee / Sit-Up / Air Squat / Box Jump
Check out some video we took from a PACKED HOUSE last night!
3, 2, 1… GO!!!
The front row of Box Jumpers are some of our veterans, while the newer folks crush the workout behind them!
Over halfway through the workout
Maybe the best 10 seconds of the workout… the last 10!
Athletes, feel free to post your results in the Comments Section. This week I will likely not be able to note scores for everyone.
Thank you so much to everyone who brought friends to the gym last night. We’ve got 3 more days this week of Free CrossFit, so PLEASE keep it up! Bring your friends, once they love it, have them bring their friends for the rest of the week! See you all tonight at 6pm!!!
Smashby's Training Blog 