Saturday

Partner WOD

For time:
800 Meter run
100 Wall-balls
800 Meter run
100 Wall-balls

Teams of two.
One partner works at a time on the wall-balls.
Run the 800s together.

Post time to comments.


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Good Luck to Kenny Hunter competing today at Blackham!!


***Attention***

There will only be a 10 AM class today!

Friday

General Fitness

For time:
20 Pull-ups
10 Power snatch
30 Push-ups
10 Power snatch
40 Air squat
10 Power snatch

Post weight used and time to comments.

Competitor Training

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Power snatch at 115 / 75 lbs
Thruster at 115 / 75 lbs
Lateral bar burpee

Post time to comments.


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Power Hour


**Attention**

There will only be a 10 am class tomorrow morning

Thursday

Deadlift 1-1-1-1-1 reps

Shoulder press 1-1-1-1-1 reps

Post loads from each movement to comments.


Wednesday

Coaches choice.

Tuesday

General Fitness

For time:
100 double-unders
25 toes-to-bars
25 Deadlift at 225 / 155 lbs
50 box jump overs, 24″ / 20″

Post time to comments.

Competitor Training

Complete as many rounds as possible in 15 min of:
10 Deadlift
10 Hang power clean
10 Front squat
10 Jerk
10 Overhead squat

Weight = 115 / 75 lbs

Post rounds to comments.


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Monday

Strength WOD

Back squat 1-1-1-1-1 reps

Post weight to comments.

Then:

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps to comments.

Friday

Complete three rounds for time of:
400 Meter run
21 Bar facing burpees
15 Overhead squat
9 Toes to bar

Post weight used and time to comments.


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Good luck to all the CFL athletes competing in the Pensacola Beach Brawl today



***Attention***

There will be an abbreviated schedule this weekend due to our coaches attending and participating in the Pensacola Breach Brawl!

Today there will be no 6:30 am or 7:30 am class

Saturday closed.

Mon no 12:15 noon class.

Tues no 12:15 noon class.

Thursday

Goat day / Makeup day


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***Attention***

There will be an abbreviated schedule this weekend due to our coaches attending and participating in the Pensacola Breach Brawl.

Today there will be no 7:30 am or 12:15 noon class

Friday there will be no 6:30 am or 7:30 am class

Saturday closed.

Mon no 12:15 noon class.

Tues no 12:15 noon class.

Tuesday

Complete as many rounds as possible in 15 min of:
10 Deadlift
15 Wall-ball at 20 / 14 lbs
30 Double-unders

Post weight used and time to comments.


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Power Hour

**Attention**

There will be an abbreviated schedule this weekend due to our coaches attending and participating in the Pensacola Breach Brawl.
More updates coming soon!

Monday

General Fitness

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 rep rounds for time of:
Pull-ups
Push-ups
Sit-ups
Squats

20 min cap

Post time to comments.

Competitor Training

Complete three rounds for time of:
10 Jerk at 205 / 125 lbs
20 Box jump over, 24″ / 20″ box
30 Handstand Push-ups

Post time to comments.



Saturday

Coaches Choice



Food for thought, no pun intended.

Friday

General Fitness

For time:
1,000 Meter row
Then three rounds of:
20 Deadlift at 115 / 75 lbs
25 Double-unders
10 Thrusters at 115 / 75 lbs
25 Double-unders

20 min cap

Post time to comments.

Competitor Training

Complete as many rounds as possible in 10 min of:
10 Power snatch at 135 / 95 lbs
15 Chest to bar pull-ups

Post rounds to comments.


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Power hour

Wednesday

General Fitness

Complete five rounds for time of:
5 Jerk
10 Toes to bar
15 Box jump at 24″ / 20″

20 min cap

Post weight used and time to comments.

Competitor Training

Complete three rounds for time of:
3 Legless rope climb (from seated on the floor)’
21 Box jump overs at 24″ / 20″
10 Jerk at 205 / 125 lbs

Legs can be used for rope climb decent.
20 min cap

Post time to comments.

Tuesday

General Fitness

Complete three rounds for time of:
200 Meter med ball run
10 Pull-ups
15 Med ball facing burpees
20 Wall-ball at 20 / 14 lbs

20 min cap

Post time to comments.

Competitor Training

For time:
15 Dumbbell thrusters at 50 / 35 lbs (each)
12 Muscle-ups
15 Dumbbell thrusters at 50 / 35 lbs (each)
12 Muscle-ups
1000 meter row
20 Sandbag facing burpees
400 Meter sandbag run at 100 / 70 lbs

20 min cap

Post time to comments.


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Power Hour

Labor Day

Rest Day

Gym Closed.


Happy-Labor-Day-PicturesTo-Color
Happy Labor Day!

Friday

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.


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Congratulations to Alexis on being our new Member of the Month!!!!

I was one of those people that bad mouthed CrossFit before I knew much about it. We all know the stigma that sometimes surrounds it: CrossFit is really dangerous, everyone has bad form, gets injured, etc. Everyone’s seen those CrossFit fails videos. Little did I know that CrossFit would be one of the best things I’ve ever been a part of. I started my CrossFit journey in January 2016. I was at a point in my life where I needed a change. I had always been athletic, but once I started college I let all of that go to focus on school and work. Once I graduated, I wasn’t happy. I had no energy. I was weak. I was putting on fat. I didn’t like my physique. I had no confidence. Over the past couple years I tried out different things to get back in shape. Nothing seemed to stick. The gym had always been an intimidating place for me. That’s when I came across this ad on Facebook, CrossFit New You. Well isn’t that a coincidence? I had been trying to change my habits and lifestyle to a healthier one. I thought it was a gimmick, but it drew me in once I read the article. I completed the 6 week women’s only boot camp with Wes, I changed my diet, and I saw results faster than I ever had before. I was hooked. Not only did I like the results, I actually looked forward to working out every day with the morning crew. In my first few months I was down 10% body fat and getting stronger every day. Fast forward 8 months. I have energy. I’m happy. I’m strong. I’m confident. I thought CrossFit wasn’t for me. I was so wrong. CrossFit has changed me for the better!

I want to say thank you to Wes for putting on the boot camp. If not for the women’s only aspect and you easing us into CrossFit comfortably, I doubt I would have ever signed up. Also a huge thank you to my coach, Maria. I appreciate the time spent tweaking my diet and creating a strength training routine so that I can meet my personal goals. You have pushed me far beyond what I ever thought I was capable of and your motivation keeps me going. Scott, for all the extra technique work and fixing me up when I need it. And of course to all the people who have been there as we have all hit PR’s, met our goals, set new ones, and have gotten stronger, faster, and healthier. Y’all are AWESOME!!

Wednesday

For time:
Run 1 mile
50 Lateral bar burpees
25 Power snatch

Post weight used and time to comments.


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Liz

Tuesday

CrossFit Open Workout 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 / 95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 / 95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 / 95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 / 95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 / 95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 / 95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Post total reps to comments.



CrossFit – Open Workout 13.4 – Movement Standards

Monday

General Fitness

Complete four rounds for time of:
20 Wall-balls at 20 / 14 lbs
20 Kettlebell swing at 55 / 35 lbs
200 Meter run

20 min cap

Post time to comments.

Competitor Training

Complete five rounds for time of:
20 Wall-balls at 20 / 14 lbs
10 Kettlebell swing at 70 / 55 lbs
20 Handstand push-ups
10 Kettlebell swing at 70 / 55 lbs

Post time to comments.


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Power Hour

Friday

Complete five rounds for time of:
7 Toes to bar
10 Thrusters at 95 / 65 lbs

Post time to comments.

Wednesday

General Fitness

Complete seven rounds for time of:
5 Deadlifts 225 / 155 lbs
7 Lateral bar burpees
9 Wall-balls at 20 / 14 lbs

Post time to comments.

Competitor Training

Complete seven rounds for time of:
5 Deadlift at 315 / 225 lbs
7 Lateral bar burpees
9 Thrusters at 115 / 75 lbs

Post time to comments.


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Ashley Doubleday

Tuesday

General Fitness

Complete three rounds for time of:
400 Meter run
15 Overhead squat at 95 / 65 lbs
10 Pull-ups

Post time to comments.

Competitor Training

Complete five rounds for time of:
5 Power snatch at 135 / 95 lbs
10 Overhead squat at 135 / 95 lbs
15 Chest to bar pull-ups

Post time to comments.


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Post wod recovery

Monday

Compete five rounds for time of:
6 Squat clean
6 Push press
50 Double-under

Black = 205 / 135 lbs

Post weight used and time to comments.


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Power Hour

Friday

For time:
1,000 Meter row
Then complete three rounds of
20 Dumbbell power snatch
12 Burpees

Post weight used and total time to comments.



Dumbbell power snatch



**Attention**

There will be no classes tomorrow. We will be having Power Hour at Ragin CrossFit tomorrow at 10 AM.

Tuesday

Complete two rounds for time of:
800 Meter run
50 Air squats
40 Sit-ups
30 Kettlebell swing at 55 / 35 lbs
20 Push-ups

Post time to comments.


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Adrienne

Monday

“Tom”

Complete as many rounds in 25 minutes as you can of:
7 Muscle-ups
11 Thruster at 155 / 105 lbs
14 Toes-to-bar

Post rounds completed to comments.


OLYMPUS DIGITAL CAMERA
U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.



**Attention**

Normal gym hours will resume today at 12:15 PM.

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