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Members & Clients Growing Strong!

Updated 9/1/10
If you don't see your name here let me know and I'll make sure to add you :)

Tyler K.
Brad H.
Erin B.
Rob Sm.
Abbie M.
Joe D.
Jimmy H.
Thomas D.
Melanie A.
Brad P.
Matt K.
Jason F.
Mark K.
Todd E.
Charles H.
Stacy J.
Peter A.
Scott T.
Gayle L.
Jan J.
Gillian S.
Rob Se.
Cyndi B.
Rob B.
Gretchin M.
Rachel S.
Josh S.
Cole M.
Shean K.
Alvaro P.
Julia C.
Jason A.
Jovan F.
Kelsea C.
Dave C.
Juli B.
Robin A.
Julie L.
Tina R.
Stephen K.
Rolando M.
Erin L.
Maria G.
Ryan M.
Abby L.
Jess F.
Anna F.
Zach G.
Andy G.
Amanda J.
Chuck V.
Kate V.
Pam H.
Gary R.
Jeff R.
Ken W.
Spencer G.
Peter E.
Henry E.
Mark M.

Thanks for being a part of Flex you all are like family to me!
-Kev :)

Call anytime (303) 231 9992

We are located in Lakewood Colorado
at 8790 W. Colfax Avenue

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    FITNESS SECRETS:

    When you investigate the most athletic people in the world, you will discover that effective training is one of the fundamental keys to their success.

    Now you have an opportunity to be part of their world and uncover the best-kept secrets of the world's most successful athletes. This is an exciting program, and you will learn the secrets that have been shared only by the fortunate few who have found CrossFit.

     

    This program provides you with a multitude of theories, practical tools, and exercises that, when practiced and applied, can make you a better athlete, live more comfortably, and look great.

    You will learn the powerful art of efficiency and discover that effective training branches out well beyond mere working out.

     

    Mind set, desire, dedication, will power, intensity, intention, positioning, and many other factors all play a significant role in dynamic training.

     

    As you learn these secrets, you will uncover the myriad of skills that can go into making you a more compelling and dynamic athlete.

     

    Integrating the mental fortitude into your endeavors, whether in lifestyle or business context, will help you maximize your efficiency and have a greater impact on the things you do and those with whom you interact.

    In CrossFit, you learn:

    •· Fundamental movements that everyone should be able to perform.

    •· Advanced movements that everyone should be practicing.

    •· Intensity and efficiency and why they are essential to any training program.

    •· How to turn potentially challenging situations into winning achievements.

    •· How to be even more confident in any endeavor you pursue.

     

    As you implement these strategies, you just might surprise yourself with how much the quality of your life improves!

     

    Workout of the Day
    Comments are always welcome!!! Also, make sure to fill out a member survey if you have joined or visited us, you can find the link to your left.

    Thursday
    Sep092010

    Friday

    20 Min. Partner AMRAP

    5 Burpees
    10 KB Swings (53,35)
    15 Sit Ups
    20 Double Unders

    Partner completes an entire round before switching

    Wednesday
    Sep082010

    Thursday

    Squat

    1-1-1

    20 reps at 60% of your 1RM

    Wednesday
    Sep082010

    Wednesday

    21-15-9

    Toes to Bar
    OHS
    Push Ups

    Tuesday
    Sep072010

    Tuesday

    Shean's B-Day Workout!!

    34 Ball Slams
    Run 400 meters
    34 Burpees
    Run 400 meters
    34 Wall Ball
    Run 400 meters
    34 KB Swings
    Run 400 meters

    Shean swinging away! Hey next time you need a new car go visit Shean at Larry Miller VW and he'll hook you up!

    Also, if you haven't checked it out head over to Anna and Juli's Nutrition Blog there are some sweet recipes posted and a couple of useful links!

    Monday
    Sep062010

    Monday

    40 KB Clean & Press (35,26)
    50 Pull Ups
    60 Box Jumps (24,18)
    70 V-ups
    60 Dead Lifts (135,95)
    50 Push Ups
    40 KB Clean & Press (35,26)

    Reminder: Class times are at 7am and 1pm today, have a great Labor Day!!! :)

    Also, check out the paper today Juli and Abby are in it yelling at John, lol and Anna got her name mentioned. Cool stuff!!!!!!

    Here's the link: http://www.denverpost.com/fitness/ci_15996021

     

    Saturday
    Sep042010

    Saturday

    6 Rounds

    10 Front Squats
    5 Ring Dips
    10 SDLHP
    5 Pull Ups
    10 Plate Lunge
    5 Burpees

    Hey, take a look over in Anna and Juli's nutrition blog, if you get a chance try the recipe this weekend. Also, make sure to comment on topics you'd like them to cover!

    Just a reminder: Classes on Monday are at 7am and 1pm!

    Friday
    Sep032010

    Friday

    Partner Kelly

    10 Rounds

    Run 200 Meters
    15 Box Jumps
    15 Wall Ball

    Alternate rounds with your partner until 10 rounds are complete. One person working at a time, 5rounds each.

    Thursday
    Sep022010

    Thursday

    Press

    3-3-3-3-3

    Cookie:
    5 Tire Flips - Jump In Jump Out
    - 100 Meter Dash -
    5 Tire Flips - Jump In Jump Out

    Here are some wrestlers already doing some preseason conditioning! The surest way to get good is to work hard, way to go guys!!

    Wednesday
    Sep012010

    Wednesday

    40-30-20-10

    Push Ups
    Sit Ups
    KB Swings (53,35)

    Tuesday
    Aug312010

    Tuesday

    6 Rounds

    7 Power Cleans
    150 m. Run