Thursday, July 24th

Jacob and Maria working OHS

Strength 4 Rounds6 Goodmornings 6 Single Leg RDL each leg   Conditioning A) TABATA (4 minutes each movement)Shoulder-to-Overhead (95/65)Bar Facing BurpeesWall Balls (20/14)   B) TABATA (4 minutes each movement)Shoulder-to-OverheadBar Facing BurpeesWall Balls   … [Read more...]

Wednesday, July 23rd

Bill, Kevin, Geoff, and Connor cleaning

Strength Pull Up Progression Snatch Deadlift 5x2   Conditioning Every 30 Seconds for 4 minutesHang Power Snatch AHAP … [Read more...]

Tuesday, July 22nd

Welcome to our most recent On Ramp graduate - Mika!!!!

Strength Back Squat 3RM   Conditioning Repeat for a total of 5 rounds (15 minutes) A) OTM (on the minute)One - AMRAP Pull upsTwo - AMRAP plank (seconds = reps)Three - AMRAP Push Ups B) OTM (on the minute) One - ME Ring RowTwo - ME plankThree - ME Push Ups … [Read more...]

Monday, July 21st

Barely 14 year-old CJ Cummings (-62kg, USA) cleaning 147kg and jerking 153kg at the 2014 Senior Nationals this past weekend. Cummings took 2nd to Derrick Johnson (who set an American record in the snatch and total) but he managed to break a 12 year-old Senior American record with his 153kg … [Read more...]

Saturday, July 19th

Brandon and Alex back squatting

Join us for Hero WOD Saturday at 9am, or come work on a skill, a lift, or do a WOD of your choice during Open Gym from 10am - 12pm. … [Read more...]

Friday, July 18

Chalk fun at Friday's BBQ

Strength Power Snatch   Conditioning A) 5RFT 5 Power Snatches (95/65) 5 OHS 30 Lateral Bar Hops   B) 5RFT 3 Power Snatches 3 OHS 20 Lateral Bar Hops … [Read more...]

Thursday, July 17th

Doin werk

Strength Push Press no feet 4x4 rising EMOM:  4 minutes 2 Power Cleans + 1 Front Squat   Conditioning A) For Time: 50 Front Squats (95/65) EMOM - 4 burpees *Start with burpees   B) For Time: 50 Front Squats EMOM - 2 burpees *Start with burpees   … [Read more...]

Wednesday, July 16th

Scores have been tallied and CrossFit Lake Forest Men beat CrossFit Lake Forest Women in yesterday's Battle for the Belt! Ladies, be ready to challenge them this Saturday during our 9am class!

Strength Snatch Press 6x6 across   Conditioning A) 3RFT10 OHS (95/65)10 Alt PistolsRun 200m*Rest 1 minute   B) 3RFT10 OHS20 Alt. LungesRun 200m*Rest 1 minute … [Read more...]

Tuesday, July 15th

Battle for the Championship Belt!

Strength Back Squat 6x2Pull Up Progression - Negatives   Conditioning A) EMOM: 10 minutes10 Barbell Jumping Squats (45/35)5 Pull Ups (x2 Ring Rows)   B) EMOM: 10 minutes20 Jumping Squats 10 Ring Rows … [Read more...]

Monday, July 14th Member Appreciation Day!

We would not exist without our amazing athletes and feel so honored for this nomination!

Fight for the Belt! Each class will face off in a Partner WOD!  Men v. Women for the Championship belt.  Winning gender determined at the end of the day. Then, every Saturday during Team WOD at 9am, the belt will go to the winning team. AMRAP 20 min10 Power Cleans (135/95)10 Push-ups10 … [Read more...]