Friday 12/4/2015

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Today is a very important day in my life. Not only do I share this birthday with two awesome members of the gym, but it’s also the day that I laid my father’s ashes to … Read More

Wednesday 12/3/2015

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Our holiday party is coming up! We are going to be hosting our annual holiday party on Friday, December 18, from 7pm-12am. This year the theme is “Pajama Party!” So, go out and find the … Read More

Tuesday 12/2/2015

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Fitness: 15min AMRAP 10 Step Ups (25/15) 10 Box Dips 20 KB Swings (44/25) Rx: 15min AMRAP 10 Step Ups (40/25) 10 Ring Dips 20 KB Swings (53/35) Beyond Rx: 15min AMRAP 10 Step Ups (55/35) 15 Ring … Read More

Wednesday 12/2/2015

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CrossFit Lakewood Ranch – CrossFit Fitness: Use boxes for the dips and pick a KB that you can go unbroken with throughout the workout. Rx and Beyond: The step ups should be challenging, but not … Read More

Tuesday 12/1/2015

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SWOD: Front Squat (3×21 @37%) Fitness: 10 Rounds 5 Front Squats 5 Push Ups Rx: 10 Rounds 2 Front Squats Max Kipping HSPU Beyond Rx: 10 Rounds 2 Front Squats Max Strict HSPU December is here! SWOD: The set of … Read More

Monday 11/30/2015

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I hope everyone had a great holiday weekend. We are back to the normal schedule this week and will be until the next holiday at the end of December. SWOD coming back! In light of some … Read More

Enduranc3 11/30+12/1

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CrossFit Lakewood Ranch – Endurance Today’s surging WOD is designed to develop and improve your ability to surge at the end of a race, and to increase speed and performance. Metcon (8 Rounds for time) … Read More

Saturday 11/28/2015

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I hope everyone is having a great holiday weekend with family and friends.If you are traveling or taking the weekend off, don’t do absolutely nothing. Try to go for a walk, stretch, yoga, something. Enjoy … Read More

Wednesday 11/25/2015

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Happy Birthday Dianna! Today Dianna has requested a special birthday workout. She recently got double unders and wanted to do some in her workout, but didn’t want there to be too many. She also wanted … Read More

Tuesday 11/24/2015

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Fitness: For time, 2-3 rounds 50 single jumps 25 Hang Power Cleans Rx: For time, 2 rounds 100 Double Unders 50 Power Cleans (75/45lbs) Beyond Rx: For time, 2 rounds 100 Double Unders 50 Power … Read More

Monday 11/23/2015

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I hope everyone had a great weekend and is now ready for the short week! Can you believe that Thanksgiving is already here?? We are looking forward to spending time with family and enjoying some … Read More

Friday 11/20/2015

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Fitness: For time, 10-9-8-7-6-5-4-3-2-1 Burpee Box Step Ups 1-2-3-4-5-6-7-8-9-10 Wall Balls Rx: For time, 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump Overs (20/16) 1-2-3-4-5-6-7-8-9-10 Wall Balls (20/14) Beyond Rx: For time, 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump Overs (24/20) 1-2-3-4-5-6-7-8-9-10 Wall Balls (30/20) … Read More