Member Comments

"It's such an honor and pleasure to be a part of the Flex CrossFit community!  The people, coaches and programming are top notch.  It's, however, the encouragement on a daily basis that gets me through each WOD the best I can.  1 year cross fit member", Lida

"A thousand faces, a ton of great friends, a million untold stories."  Flex ("The") Gym.  27 year member Mike  

"Old School meets new school.  People are passionate and genuine,  It's not crowded and you'll find equipment that's been built by people that know how to use it."  New member Megan 

"Flex Gym changed my life. After the death of my father, I knew I needed a change. The team at Flex team is amazing! All ages, shapes, and type workout here. It's like the "Cheers" in the gym business. 

1400 Simms Lakewood CO
  • The Most Unique CrossFit Program
  • All Ages and Abilities
  • Olympic Weight room Included
  • Open Gym ALL DAY
  • 31 Years in Business
  •  staff@theflexgym.com

     

    Class Schedule

                  Mon       Tues       Wed       Thur       Fri       Sat    
    6:00       Xfit        Xfit         Xfit         Xfit       Xfit
    9:30                     Xfit                       Xfit                    Xfit
    12:30     Xfit                      Xfit                      Xfit            
    4:00       Xfit        Xfit         Xfit        Xfit     
    5:00       Xfit        Xfit         Xfit        Xfit      
    4:30                                                               Xfit
    5:30                                                               Xfit    

    6:00       OR         SP          OR          SP        OR

    Xfit = CrossFit         OR = On Ramp     *SP=Specialty


    Workout of the Day

    Tuesday
    Feb142012

    WOD # 37 February 15 

    Schedule will stay as posted on Monday for the rest of the week.  However we do need feedback in order to make the schedule what you guys want.  We are seeing good attendance so far. 
    What we are looking at is having 4:15, 5:15 and 6:15 classes at night Monday Wednesday and Friday with the specialty classes on Tuesdays and Thursdays at 6:15.  I can't emphasize this enough that we are looking at the schedule for you in a positive way and we really need feedback in order to make it the best we can.  
    Thank you so much for all of your feedback.   

    Warm Up:

    ROW or Run 500m/400 m
    10 Muscle up Progressions/10 Ring Dips + 10 Pull Ups
    5 Wall Climbs
    5 Handstand Push Ups
    5 Toes to Bar
    10 Squats

    Skill: 
    Ring Dips:
    3 x Max Rep rest as needed
    3 x Max time L – Sit

    WOD: 
    "Rahoi"

    Complete as many rounds as possible in 12 minutes of:

    24/20 inch Box Jump, 12 reps

    95/65 pound Thruster, 6 reps

    6 Bar-facing burpees

    Monday
    Feb132012

    WOD # 36 February 14, 2012

    As far as the schedule we are going ot try out the schedule posted on yesterdays blog for the week.  We really do appreciate your feedback on everything.  Please if you have a concern post it to comments.  We are here to provide you with the best training possible, that is our goal.  Enjoy the WOD Im stoked about this one.

    Warm Up:
    ROW or Run 500m/400 m
    10 Muscle up Progressions/10 Ring Dips + 10 Pull Ups
    5 Wall Climbs
    5 Handstand Push Ups
    5 Toes to Bar
    10 Squats

    Strength:
    Front Squat:  10 min to find 1 RM

    WOD:
    3 Min AMRAP:
    2 Handstand Push Ups
    4 Chest 2 Bar Pull ups
    6 Box Jumps (24/20)
    Rest 2 Min
    6 Min AMRAP
    3 KB Swings (2/1.5)
    6 Goblet Squats (2/1.5)
    9 Hand Release Push Ups

    Sunday
    Feb122012

    WOD # 35 February 12, 2012

    Okay so this weeks schdule looks like this:  Mon:  6 am 12:30 4 and 5 pm Tues:  6 am 9:30am 4, 5, 6 Specialty (Cleans with Corey) Wed: 6 am 12:30 4, 5, 6 pm Thurs:  6 am 9:30 am 4, 5, 6 (Rowing with Aaron) Fri: 6 am 12:30 4:30 and 5:30 

    There will be a Sign Up Sheet for the Tuesday Thursday Specialty classes.  I will also have a post of how many specialty classes we will have this month.  We are going to charge $25 a month for all of the Specialty classes or $5 to drop in and pick and choose classes.  Make sure you sign up if you want to attend.  These classes this week are going to be Fundamental style classes to reveiw and teach the basics.  More info to come soon. 

    Warm Up:

    ROW or Run 500m/400 m
    10 Muscle up Progressions/10 Ring Dips + 10 Pull Ups
    5 Wall Climbs
    5 Handstand Push Ups
    5 Toes to Bar
    10 Squats

    Strength:
No Strength

    WOD:

    3 Rounds:
    10 Power Cleans (135/115)
    20 Squats
    15 KB Snatch R (1.5/1)
    15 KB Snatch L (1.5/1)

    Friday
    Feb102012

    WOD # 34 February 11, 2012

    Warm Up:
    PVC Pass throughs until loose
    Arm Circles right and left until loose
    3 Turkish Get Ups R/L
    6 Ring Push Ups
    6 Kick Up to a Hand Stand
    6 GHD Sit Ups
    6 Burpees
    6 Good Mornings

    Skill:
    3 attempts at Max Rep Unbroken Double Unders
    Max Rep Pull Ups

    WOD:
    For time:
    30 Handstand push-ups
    40 Pull-ups
    50 Kettlebell swings, 1.5 poods
    60 Sit-ups
    70 Burpees

    Friday
    Feb102012

    New Schedule, Specialty Classes and On Ramp

    Okay so the new schedule for classes at the gym is up.  We are trying to add somethings that we feel are need at CF Flex and we are very excited about getting some specialized instruction in a variety of skills for our members. 

    First we will be starting our ON Ramp class for new members on March 5, 2012.  It will be a one week tutorial in basic movements for CrossFit M, W and F at 6 pm all new members will be required to take it.  However, any current members who did not get the benefit of an On Ramp experience can take the class for a small charge anytime you would like (we will have official pricing posted soon).  We are hoping this will improve coaching during group classes and allow for everyone to get the need attention from the coaches.
    On Ramp class will only be held if we have new members signed up for it or current members who want a refresher.  If no one is signed up then we will have a six pm class that week.  Information will be posted about those times slots on Sunday before each week so you can plan ahead for your class times. 

    Specialty Classes:  We will be holding between 4 and and 8 specialty classes a month for members to come to.  The areas of emphasis will  be Olympic Lifting, Gymnastics, Endurance, Pull Ups (I know this is a gymnastic movement but it deserves its own class), Rowing.  We will have a flat rate for all classes that month which members can pay up front and a drop in rate per class if you would like to pick and choose which one you would like to do (Pricing information will be posted soon).

    Last Level Testing:  I am looking at playing with the idea of level testing for all members.  This is more about goal setting than anything.  I will give athletes a list of skills and reps or time domains and work capacities for WODs to try and accomplish over a period of time.  Athletes can progress from level 1-4 and track progress on individual skills sets. 

    Just some information for our awesome community and some things to think about.  The new schedule will come into effect on Monday February 12, 2012.  We have added a lot and eliminated some but our hope is to make things better for everyone.  You ask and we will do our best to deliver.  Thanks for all of your loyalty to the community at CF Flex. 

    Post Questions or Comments to the comments section feedback is always welcome.  See you at the box and remember to register for the Open and join the CrossFit Flex Team. 

    Really this is the last thing I have not posted an article for a while, but CrossFit changes peoples live here is an article from the Journal http://library.crossfit.com/free/pdf/CFJ_CFLife_Jess_Kelly.pdf, but I know all you have to do is get to know the people who walk in our doors everyday and they have great stories about how this sport and community has helped them and made a positive change.  Enjoy!