Members & Clients Growing Strong!
This area does not yet contain any content.
Call anytime (303) 231 9992

We are located in Lakewood Colorado 1400 Simms  80215

Staff@theflexgym.com

Class Schedule

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

6:00 am

 STU

6:00 am

 STU

6:00 am

 STU

6:00 am

STU

6:00 am

 STU

 

9:30 am COREY

9:30 am

MARIA

 

9:30 am

COREY

9:30 am

MARIA

9:30 am

STAFF

1:00 pm

MARIA

1:00 pm

MARIA

 

1:00 pm

COREY

1:00 pm

MARIA

 

4:30 pm

KYLE

4:30 

KYLE

 

4:30 pm

KYLE

 

 

5:30 pm

KYLE

5:30 pm

KYLE

5:30 pm

KYLE

5:30 pm

KYLE

5:30 pm

ABBY

 

 

 

This form does not yet contain any fields.

    FITNESS SECRETS:

    The most athletic people in the world all have something in common... effective training.

    CrossFit gives you the opportunity to be part of their world and become more like the world's most successful athletes. This is an exciting program, and you will learn what has been shared only by the fortunate few who have found CrossFit.

     

    CrossFit provides the tools to make you a better athlete, keeps your workouts interesting, let's you live more comfortably, and look great.

     

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

     

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

     

    What you learn and experience with CrossFit will also transfer in life, it 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.

    •· All about foods and nutrition and how to use it to make you healthier.

    •· 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!!!

    Friday
    Jan272012

    WOD # 24 January 28, 2012

    Warm Up:
    Trainers Choice

    Skill:
    Rope Climbs

    Team WOD:
    2 person Teams:
    1 min on 1 min off
    50 Box Jumps
    100 Burpees
    150 Walking OH lunges (45/25)
    200 Push Ups
    250 Ball Slams (50/30/20/10) use a slam ball or Dynamax Ball
    1 person works for a min, while the other rests, you must complete one exercise before moving to the next.  

    Friday
    Jan272012

    Challenge WOD # 3

    Challenge WOD # 3 is:

    "Randy"

    75 Power Snatch (75/55)

    All power snatches are from the ground and there is no press out at the top it must be a snatch.

     

    Thursday
    Jan262012

    WOD # 23 January 27, 2012

    Warm Up:
    10 PVC Pass Throughs
    10 OHS PVC
    10 Push Ups
    10 Squats
    10 Snatch Balances PVC
    10 Pull Ups 

    Strength:
    3 x 5 Strict Press @ 65% 1 RM
    5 x 3 Deadlift @ 75 %

    WOD:
    Seven Rounds:
    7 GHD Sit Ups
    7 Ring Push Ups
    7 Pull Ups
    7 Deadlifts (155/115)

    Wednesday
    Jan252012

    WOD # 22 January 26, 2012

    Warm Up:
    Practice handstand kick ups, hand walking, handstand  push ups for 5 min
    Band Mobility for shoulders
    Down and  back broad jumps

     

    Strength:
    Snatch 3, 3, 3, 3, 3, 3 (power or squat whatever you are worse at)

    WOD:
    15 min AMRAP
    20 Squats 
    15 Lateral Hops (over the bar)
    10 SDHP (75/55)
    5 Burpee 
     

    Tuesday
    Jan242012

    WOD # 21 January 25, 2012

    Warm Up:
    Stretch Sequence #6:

    Stand feet shoulder width apart, bring your hands up high above you with your shoulders pressing into your ears, move your feet into a squat stance, keeping your hands strait above your head lower yourself into a perfects squat on a slow 10 count, hold at the bottom of your squat for another ten count.  Place your hands on the ground inside your knees, place your right foot back until you are in a lunge position, lower your left elbow to your left ankle, drop your right knee,  rotate your left knee clockwise 5 times, rotate counter clockwise 5 times, bring your right knee up off the ground, place your left hand on the outside of your left foot, open your chest to the right, bring your right arm over your head point the direction your left knee is facing, bring you left hand back to inside your left foot, replace your right hand on the ground, bring you right foot up to the outside of your right hand, put your left leg back, drop your left knee, bring your right elbow down to your right ankle, rotate your knee clockwise 5 times, rotate counter clockwise 5 times, place your right hand on the outside of your right foot, rotate your chest to face left, bring you left hand over your head to point the direction your right knee is pointing, replace your hands, bring your left foot up to the outside of your left hand, bring you hands overhead, bring yourself to a standing position from your squat.  


    Skill Work:  3 x 10 Ring Rows
    3 x 10 good mornings

    WOD:
    15-12-6
    Push Press (115/75)
    Donkey Kicks
    Knees to Elbows