Memorial Day

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.


AppleMark
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.



**Attention**

There will only be 7:00 AM, 8:00 AM and 3:00 PM classes today.

Saturday

Coaches Choice.


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Cyndle


**Attention**

Memorial Day we will be doing “Murph”
Class times for Monday will be 7:00 AM, 8:00 AM and 3:00 PM.

Friday

For time:
150 Double unders
20 Squat snatch at 115 / 75 lbs
15 Muscle-ups
45 Deadlift at 205 / 135 lbs
60 Lateral bar burpees
800 Meter run

Black = Squat snatch at 135 / 95 lbs AND Deadlift at 225 / 155 lbs

Post time to comments.


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Kenny

Wednesday

For time:
75 Wall balls at 20 / 14 lbs
50 Toes to bar
50 Wall Balls at 20 / 14 lbs
25 Toes to bar

17 min cap

Post time to comments.


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Taylor

Tuesday

Complete three rounds for time of:
21 Calorie Row
15 Power Cleans
9 Box Jumps, 24″ / 20″ box

Black = 155 / 105 lbs AND 30″ / 24″ box
15 min cap

Post weight used and time to comments.


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Samantha

Monday

“Barbara”

Complete five rounds for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats

Rest exactly 3 min between rounds.

Black = Chest to bar pull-ups
30 min cap

Post total total time including rest to comments.


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Maria

Friday

Complete four rounds for time of:
400 Meter run
21 Handstand push-up
15 Kettlebell swing
9 Squat clean

Black = KBS at 70 / 55 lb AND Squat clean at 225 / 135 lbs
25 min cap

Post weights used for KBS and Squat clean and time to comments.


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Amanda


**Attention**
There will not be an 8 Am class tomorrow,
9 and 10 am only

Wednesday

Complete 8 Tabata Intervals of:
Calorie row
Push-ups
Toes to bar
Squats

Perform in any order you like.

Post total reps to comments.


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Hiedi

Tuesday

General Fitness

50-40-30-20-10 rep rounds for time of:
Ab-matt Sit-ups

Perform 10 Power snatches after each round.
20 min cap

Post weight used and time to comments.

Competitor Training

21 – 15 – 9 rep rounds for time of:
Muscle-ups
Power snatch at 155 / 105 lbs

20 min cap

Post time to comments.


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Congratulations to Melissa for receiving the Most Valuable Player award Saturday for the blondes team!

Monday

General Fitness

Complete three rounds for time of:
30 Burpees
30 Pull-Ups
30 Thrusters at 75 / 55 lbs

20 min cap

Post time to comments.

Competitor Training

Complete three rounds for time of:
12 Front squat at 225 / 155 lbs
30 Lateral bar burpees
30 Chest to bar pull-ups

20 min cap

Post time to comments.


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Congratulations to Alexis on her first pull-up!!

Saturday

Coaches Choice


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Laurie



**Attention**

There will only be 8 am and 9 am classes today!

Friday

21 – 15 – 9 – 15 – 21 rep rounds for time of:
Thruster at 95 / 65 lbs
Kettlebell swing at 55 / 35 lbs

Black = Thruster at 115 / 75 lbs AND KBS at 70 / 55 lbs
20 min cap

Post time to comments.


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Victoria

Wednesday

General Fitness

40-30-20-10 rep rounds for time of:
Toes to bar
Double-under
Wall-ball at 20 / 14 lbs

15 min cap

Post time to comments.

Competitor Training

Complete two rounds of:
Row 10 min at 5k PR pace
rest 3 min


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Melissa

**Attention**

This Saturday at 10 am at Cajun Field, CFL’s Melissa Prejean will be competing in a blondes vs brunettes flag football fund raiser for Alzheimers. Tickets are $10 and can be purchases from Maria or Wesley at the gym.

Tuesday

General Fitness

Complete as many rounds as possible in 25 min of:

500 Meter Row
15 Burpees
10 Front Squats at 155 / 105 lbs

Post rounds to comments.

Competitor Training

For time:
10 Squat snatch at 185 lbs
20 Chest to bar pull-ups
8 Squat snatch at 205 lbs
30 Chest to bar pull-ups
6 Squat snatch at 225 lbs
40 Chest to bar pull-ups

Post time to comments.


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Stephanie

Monday

Warm Up of the Week

50 Double-unders
50 Sit-ups
50 Reverse hyper extension
50 PVC thrusters (slow)

General Fitness

Complete three rounds for time of:
24 Deadlift at 155 lbs
24 Box jump at 24″ / 20″
400 Meter run

20 min cap

Post time to comments.

Competitor Training

Complete three rounds for time of:
24 Deadlifts at 155 / 105 lbs
18 Hang Power Cleans at 155 / 105 lbs
12 Push Jerk at 155 / 105 lbs

Rest 2 minutes
20 min cap

Post time to comments.


**Attention**
There will be no 6 Am classes on Tuesday and Thursdays

Saturday

Coaches Choice.



“One of the biggest misconceptions is people think they need to be in shape to come in the door.”

“I can take a workout that is for someone that is extremely elite on the competitive side of CrossFit and gear it all the way down to meet the demands of my grandma.”

—Scott Panchik

Friday

Complete three rounds for time of:
50 Double-unders
20 Toes to bar
10 Dumbbell snatch (alternating)

Black = 100 / 70 lbs
20 min cap

Post weight used and time to comments.


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Hailey and Harli

Wednesday

For time:
Run 1 mile
100 Wall-balls at 20 / 14 lbs
50 Burpees

Post time to comments.


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David

Tuesday

For time:
50 Walking lunges at 55 / 35 lbs
25 Ring dips
40 Walking lunges at 55 / 35 lbs
20 Ring dips
30 Walking lunges at 55 / 35 lbs
15 Ring dips
20 Walking lunges at 55 / 35 lbs
10 Ring dips
10 Walking lunges at 55 / 35 lbs
5 Ring dips

For the lunges, hold a kettlebell as your would for a goblet squat.
Black = 10 Muscle ups after each round of lunges instead of ring dips.

Post time to comments.


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Sarah

Monday

“The Seven”

complete seven rounds for time of:
7 Handstand push-ups
7 Thrusters at 135 / 95 lbs
7 Knees to Elbows
7 Deadlifts at 245 / 175 lbs
7 Burpees
7 Kettlebell Swings at 70 / 55 lbs
7 Pull-ups

30 min cap

Post time to comments.


index

Congratulations to Nicole Landry on being our new member of the month!

The year 2015 was one of the worst years for me personally. I was a 43 year old single mother of 2 VERY active boys. I had gotten to the point of not caring about myself mentally or physically. My story starts off just like a typical informercial. You know the ones……where the people come on and say how much weight they loss and how much better the product or regime did for them. Well, I’m that GIRL! I had tried fad diets, I had worked out continuously before, I had even tried the miracle diet pills. I came across the “New You Challenge” while aimlessly scrolling through Facebook one night. I read the article and thought to myself that is sounded very intriguing. I said to myself, I need to make 2016 a better year. I HAD to….for me, my boys and for my SANITY, which I was losing on a daily basis. I loved the fact that the challenge was going to be just women. I didn’t want to be in the presence of men with my self-esteem at its lowest. I filled out the application, got picked, and went to CrossFit Lafayette. There I met, my coach, Wesley. Wes was very nice and really did put me at ease.
I started the challenge with very low expectations, not about the program, but with me. I had heard how hard CrossFit was and I had even looked up videos. Then, when I got there, I saw the “regulars” and I thought to myself, I am NEVER going to be able to do this but I was determined to get rid of all my self-loathing and I thought losing weight should do that for me….right? Well, after the first 6 week challenge, I had lost 13% body fat and 13 pounds! I immediately signed up for the second challenge and finished it with a total of 19 pounds loss and a 16% body fat loss. It felt GOOD!
I started this journey with only a goal of losing weight. I NEVER expected to gain. But, I GAINED! I gained confidence, I gained determination, I gained strength (inside and out), I gained friends and more importantly a FAMILY! Every single person I have encountered at CrossFit Lafayette has been AWESOME. They have cheered us on, given advice and assistance, encouraged us, motivated us, and down right just been there for us. I don’t think anyone can truly understand what CrossFit has done for me. I truly am A NEW ME! And, if I can do it…….anyone can!

Saturday

Big Fat Helen

Complete three rounds for time of:
400 Meter Run
21 Kettlbell swing at 70 / 55 lbs
12 Chest to bar Pull-Ups

Post time to comments.

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Josh and Lyndsey


***Attention***
Tomorrow we will be having Sunday Funday at the Rok Haus at 2 PM!!

Friday

Jenci’s Bday WOD

For time:
29 Toes to bar
Then complete five rounds of
1 Muscle-up
8 Squat clean at body weight
7 Handstand push-ups

20 min cap

Post time to comments.


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***Attention***
This Sunday we will be having Sunday Funday at the Rok Haus at 2 PM!!

Wednesday

General Fitness

Complete five rounds for time of:
400 Meter run
15 Back squat at 135 / 95 lbs
20 Push-ups

20 min cap

Post time to comments.

Competitor Training

Complete five rounds for time of:
21 Calorie Row
15 Chest to bar Pull ups
9 Dumbbell Clusters at 50 / 35 lbs

Post time to comments.


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Rachael

Tuesday

General Fitness

Complete as many rounds as possible in 20 min of:
30 Wall balls at 20 / 14 lbs
30 Box jumps 24 / 20
30 Sit-ups

Post rounds to comments.

Competitor Training

40 Calorie Airdyne or rower
30 Box Jumps, 24 / 20
20 Toes to bar
10 Power Clean, 185 / 135 lbs
20 Toes to bar
30 Box Jumps, 24 / 20
40 Calorie Airdyne or rower

20 min cap

Post time to comments.


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Brandon split jerking 335 lbs


***Attention***
This Sunday we will be having Sunday Funday at the Rok Haus at 2 PM!!

Monday

General Fitness

“Fran”

21 – 15 – 9 rep rounds for time of:
Thrusters at 95 / 65 lbs
Pull-ups

Post rounds to comments.

Competitor Training

21 – 15 – 9 rep rounds for time of:
Calorie Row
Thrusters at 95 / 65 lbs

Post time to comments.


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Harli getting her first pull-ups!

Saturday

General Fitness

Coaches choice.

Competitor Training

Complete as many rounds as possible in 15 min of:
55 Double-unders
15 C2B pull-ups
5 Hang Power Cleans at 155 / 105 lbs

Post rounds to comments.


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Sarah

Friday

General Fitness

For time:
55 Kettlebell swing at 55 / 35 lbs
34 Deadlift at 205 / 135 lbs
21 Ring Dips

20 min cap

Post time to comments.
Competitor Training

For time:
55 Bar Facing Burpees
34 Overhead Squats at 135 / 95 lbs
21 muscle-ups

20 min cap

Post time to comments.


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Alexis and Maria

Wednesday

General Fitness

Complete as many rounds as possible in 15 min of:
10 Dumbbell snatch
10 Burpees
10 Pull-ups

Post weight used and time to comments.

Competitor Training

30 min row

Build from zone 1 to zone 3 throughout.


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Lindsey

Tuesday

General Fitness

Complete four rounds for time of:
12 Front squat
10 Toes to bar
6 Push Jerk

20 min cap

Post weight used and time to comments.

Competitor Training

For time:
50 Calorie Row
40 Front Squat at 135 / 95 lbs
30 Toes to bar
20 Push Jerks at 135 / 95 lbs
10 Muscle-ups

20 min cap

Post time to comments.


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David

Monday

Warm up of the week:

30 Strict toes to bar
35 Lunges with hip stretch
45 PVC overhead squats (slow)
50 Mountain climbers

WOD

Complete two rounds for time of:
400m Run
26 Hand Release Pushups
400m Run
26 Kettlbell swing at 55 / 35 lbs
400m Run
26 Sit-Ups
400m Run
26 Hip Extensions
400m Run
26 Double-Unders
400m Run
26 Box Jumps, 24″ / 20″ box

30 min cap

Post time to comments.


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Caede

Saturday

General Fitness

Complete four rounds for time of:
20 Kettlebell swing at 55 / 35 lbs
20 Walking lunges at 55 / 35 lbs
200 Farmer carry with 55 / 35 lbs

Use a Kettlebell for all movements.
25 min cap

Post time to comments.

Competitor Training

For time:
30 Bar Facing Burpees
30 Calorie Row
15 Power Snatch, 115/80
60 Calorie Row
15 Power Snatch, 115/80
30 Calorie Row
30 Bar Facing Burpees

Post time to comments.


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Megan



**Attention**
There will be no 8 am class today; 9 am and 10 am classes only.

Friday

General Fitness

Complete three rounds for time of:
15 Hang power snatch
30 Push-ups

Post weight used and time to comments.

Competitor Training

21 – 15 – 9 rep rounds for time of:
Deadlifts (225/155)
Handstand push-up
Dumbbell Box Step-Overs (45’s/35’s)

20 min cap

Post time to comments.


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Martha, Jai, Brandon and Victoria



**Attention**
There will be no 8 am class tomorrow; 9 am and 10 am classes only.

Wednesday

General Fitness

Complete four rounds for time of:
400 Meter run
15 Wall-ball
15 Power clean 95 / 65 lbs

Black = 135 / 95 lbs
20 Min cap

Post time to comments.

Competitor Training

Complete five rounds for time of:
60 Double unders
40 Squats
20 Calorie Row

20 min cap

Post time to comments.


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Tuesday

General Fitness

For time:
1,000 Meter row
50 Deadlift
50 Box jump, 24″ / 20″
50 Sit-ups

20 min cap

Post weight used and time to comments.

Competitor Training

For time:
50 Clean and Jerks at 135 / 95 lbs

Every minute on the minute, including the first minute, complete 5 C2B pull ups.

Post time to comments.


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Monday

Warm Up of the Week

30 Meter handstand walk or Inch worms
30 L-pull up or 60 seconds L-sit
50 Back extensions
50 Double-unders

General Fitness

Tanya

Complete as many rounds as possible in 18 min of:
10 Burpee pull-ups
20 Shoulder to over head at 65 / 45 lbs
30 Goblet squat at 55 / 35 lbs

Post rounds to comments.

Competitor Training

“Naughty Nancy”

Complete four rounds for time of:
600 Meter Run
25 Overhead squat at 140 / 95 lbs

20 min cap

Post time to comments.


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In loving memory of Tanya Gauthier-Salazar. You will be missed.

Saturday

General Fitness

Complete five rounds for time of:
400 Meter run
9 Overhead squat
25 Sit-ups

Post weight used and time to comments.

Competitor Training

For time:

Row 5k

Post time to comments.


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Congratulations to Coach Cory on his CrossFit Level 1 Certification!!!

Friday

General Fitness

50-40-30-20-10 rep rounds for time of:
Walking lunges
Mountain climbers

Perform 10 Ring dips after each set.
20 min cap

Post time to comments.

Competitor Training

“Amanda”

9-7-5 for time of:
Ring Muscle ups
Squat Snatch at 135 / 95 lbs

Post time to comments.


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Stretching and mobilizing after your WOD is important!

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