4th of July Schedule

Small change to the schedule this week!

Monday, July 3rd - Normal Schedule

Tuesday, July 4th - 10:00 am Class Only!

Wednesday, July 5th to Saturday, July 8th - Normal Schedule 

Happy training!

Send-off WOD for the Joneses

Hello again everyone! 

Luke and Abby Jones have been with us since we opened over 3 years ago. This Saturday (7/1) will be their last day at CFLBK...

Below is a letter from the Joneses explaining a little bit of what they'll be doing. Luke will share more on Saturday!

Hey guys!

My wife Abby and I just wanted to briefly fill everybody in on some big changes happening in our lives soon, as well as why we won’t be around the gym after next week! (All the feels!)

Abby and I have had the joy of being a part of CrossFit Lubbock since they opened, and I was fortunate enough to start CrossFit at Capstone CrossFit under Steven’s coaching all the way back in late 2010, while Abby started CrossFit with the awesome community of Flatland CrossFit in 2012! We met through a mutual friend in 2012 and went on to start dating in 2014 and got engaged and married in 2015, which is when we decided to join our CrossFit worlds and train together at CrossFit Lubbock.

Since then, we have grown to truly love the community here at CrossFit Lubbock and have felt incredibly blessed to consider them as friends and family. As our passion for fitness and community has grown, our desire to share each of those overseas has grown as well. Which, leads us to now…

We are currently finishing up selling everything we own and will be moving from Lubbock after our going away workout on the morning of Saturday, July 1st, 2017. This summer we will be living with family and spending time with both family and friends before our really big move!

In October, we plan to board a plane to Turkey with the dream of doing CrossFit and building a community of fitness in a new country and culture! I recently earned my CF-L2 trainer certificate and our plan is to spend time learning language and culture when we arrive, as well as getting involved with some of the local CrossFit boxes in the area. Eventually, we are hoping to explore the possibilities of opening our own box in Turkey, that would utilize Steven’s incredible GoForBroke Programming!

So it is with exciting vision, and heavy hearts, that we will be saying goodbye to the amazing CrossFit community in Lubbock and all of our friends and family. The Lord has truly blessed us and this season of our lives in Lubbock and we are so incredibly excited to see what is in store!

Feel free to reach out over the next week and this Summer if you are interested in any more details or have any questions for us, as we would love to share lots of other parts of our story and what we will be doing in the coming years overseas!

We look forward to seeing anybody that can make it to our going away workout on Saturday, and whether we end up getting to see all of you before we leave or not, we just want to say thank you for the time we got to spend alongside you working out, having fun, and enjoying this truly blessed community with all of you!

We love y’all!

Luke + Abby

Please come join us this Saturday for one last WOD with this amazing couple! Bring a friend, anyone is welcome!

Afterward we will head to lunch somewhere as a group. See you Saturday!

Steven Willis

Personal Coaching with DP

Our personal coaching program has been one of our most popular memberships over the last year. And with good reason! Allow me to explain why:

  1. Derrick Peoples
  2. Flat fee of unlimited sessions with a personal training (with no contract!)

Derrick Peoples
DP has been on staff with us for a year and during that time has provided nothing but excellent service for our clients. The results have been incredible! He is highly qualified and educated, with a Masters in Exercise Science. Not only that, but he has lived his own transformation. Derrick gone from a 280-pound nose guard for West Texas A&M, to a 205-pound CrossFit Regionals qualifier. He knows what he's doing! Come learn and train with him!


Unlimited Training
Most personal training is done session-to-session and usually is a minimum of $50 per session. We charge a flat rate of $400 per month for UNLIMITED sessions with Derrick. That's a savings of over $600 monthly! You don't even have to schedule an appointment, just show up between 5:00 am and 2:00 pm and Derrick will be there to put you through an hour of results-driven training. 


Whether your goal is to shred weight, get stronger, or learn the basics of CrossFit, this program is for you. 

Don't wait. Get started today!

Your first session is TOTALLY FREE. Fill out the form below and we will set up a time for you to try it out!

Name *

Community Hangout - BushHog's

Hey everyone!

We will be reserving a few tables in the outdoor area at BushHog's this Saturday (6/17) from 4:00-8:00 pm! Come hang out, have a burger, and play some games! 

BushHog's is dog friendly and there is some shade if you want to bring your pups. We recommend bringing a bowl for water.

It is also BYOB so feel free to bring a 6 pack or a cooler of your favorite beverages! We will have corn hole and some other games going on.

Come out and have some fun!


New CFLBK gear!

Introducing, our newest line of apparel for our CFLBK members, friends and fans!

These are made to order directly from TeeSpring. They will NOT be sold in the gym, but instead will be shipped directly to your house! How cool is that?? Both of these designs are available NOW!

Visit our store HERE!

Schedule Revision and How to Watch Regionals!

Happy Thursday everyone! One day away from Regionals for David, Chris and Derrick! They are getting settled in San Antonio tonight, and competing tomorrow, Saturday and Sunday. 

Just a reminder, our schedule is limited this weekend. We are making a slight revision on Monday, however. Patrick Midgley (our Saturday coach) has agreed to coach the Monday evening classes! Thanks Pat!

Friday (5/19)
Open Gym Only
5:30-7 am
4:30-6 pm

Saturday (5/20)
Open Gym Only
8:30-11 am

Sunday (5/21)

Monday (5/22)
Open Gym 5:30-7 am
Classes at 4:30, 5:15 and 6 pm

Also, you'll be able to cheer on your CFLBK friends from Lubbock! 

Here's how to watch!
Visit games.crossfit.com and there will be a tab titled "South" to watch whatever is happening live.

Friday (5/19)
Event 1: 
1:20-2:50 pm

Event 2: 
4:50-5:40 pm

Saturday (5/20)
Event 3:
12:45-2:25 pm

Event 4:
4:30-5:45 pm

Sunday (5/21)
Event 5:
12:40-1:55 pm

Event 6:
5:30-5:40 pm

Be sure and wish our boys luck! Have a great weekend!

Regionals Schedule

The 2017 South Regional competition is here! It begins Friday and goes through Monday. Because all of our coaches will either be competing or traveling to coach/support, our schedule will be limited.

Wednesday (5/17)
Full Schedule

Thursday (5/18)
No classes
Open gym 5:30-7:00 AM and 4:30-6:00 PM

Friday (5/19)
No classes
Open gym 5:30-7:00 AM and 4:30-6:00 PM

Saturday (5/20)
No classes
Open gym 8:30-11:00 AM

Sunday (5/21)

Monday (5/22)
No classes
Open gym 5:30-7:00 AM and 4:30-6:00 PM

Tuesday (5/23)
Full schedule

David Barnett, Chris Reed and Derrick Peoples will be competing with the best in our sport and representing CrossFit Lubbock Friday through Sunday. The top 5 will punch their ticket to the CrossFit Games! You can watch at games.crossfit.com or on the CrossFit Games YouTube channel. We will post the heat schedule whenever it is released.

Thanks and happy training!

Beef, Rice & Jesus Christ

I am excited to share some exciting news with our CrossFit family! Tim Harris, famous for his diet of almost exclusively beef and rice, has been a member of CrossFit Lubbock since we opened in the Spring of 2015. This year, he was hired on as one of our personal coaches and does a wonderful job serving our members, for which we are extremely grateful.

Well, very recently Tim had a life change and became a believer in Jesus Christ as his Lord and Savior. He is making that public this Sunday through baptism and you are invited! Now this may not be your thing or may even offend you, but I encourage you to read ahead for Tim's personal testimony. 

The baptism will be held Sunday (5/14) at 8:30 am at Redeemer Church. We will have a group sitting on the left side of the auditorium when you walk in.


Tim's testimony:

Hey everyone! First, I would like to thank so many of you for so much love and support through CFLBK. This place means the world to me. 

Those of you who have known me for a while are aware that for most of my adult life I have been a hard-line atheist. My contempt for religion was strong and I had no qualms stating so publicly. I was so smug in what I thought to be the truth and looked down on anyone who thought differently. 

About two years into my career as a mailman I met a homeless man in a convenience store. The first time we spoke he yelled across to me asking if I believed in God. To which I simply replied, "No." He told me since I was out walking every day to talk to him. I kind of rolled my eyes and thought, "Whatever, crazy homeless man." For two years, every time he saw me, he asked about my walk with God. I always replied, "Nope, not yet." 

One morning, a week after the end of a very toxic relationship, I was having a really tough time. I went to grab breakfast from the store and there was my homeless friend, holding the door open for people and being his crazy self. When he saw me he remarked at how he could tell I was closer, something had changed. I played along, "Sure, yeah, I'm closer." After grabbing food and caffeine, he walked with me to my car. He spoke of the narrow path to righteousness, how we can't walk alone, how God has to carry us. He said, "We need you." I was taken aback. This man has nothing and had never asked me for anything. He was always concerned for my heart and he said I was needed. I was speechless. 

Two weeks later I told my story to a friend. She urged me to reconsider. I reluctantly made the excuse that I've tried so many times. For friends, family, even myself. She said, "No, you have to do it for God." Why had I never heard that? It made so much sense. All the reasons for my anger with God had to do with people and not Him. 

The next morning I reached out to a good friend via text (another member of CrossFit Lubbock). Someone I trusted and respected for how he handled himself as a Christian. The moments while reading his reply I felt my heart truly change. He had been praying for me. For weeks he said. I'll never forget the flood of emotions. Wiping my tears as I tried to continue to work. 

There is no doubt in my mind that God worked through these wonderful, loving people to soften one of the hardest of hearts. I am so undeserving of God's grace. Yet, He gave it to me through the right people in His perfect timing so that I would have no doubts. My life now is His. I want nothing more than to live a life that is pleasing to my Heavenly Father. In love and obedience I have decided to be baptized this Mother's Day weekend. I hope to see you there.

See y'all Sunday,
Steven Willis

Team Meeting Including The Dr. Ryan Doss Core Stability Clinic

CrossFit Lubbock will be hosting Dr. Ryan Doss for his Core Stability Clinic this Saturday at 8:30 AM. Dr. Doss owns Endurance Chiropractic and Sports Therapy.  He is gifted at alleviating pain, diagnosing movement, and maximizing performance. 

Dr. Doss will be putting our athletes through a series of movements designed to build core strength so be ready to move and sweat!

The itinerary for the morning will be as follows:

1.) Core Stability by Dr. Ryan Doss

(30 minutes)

2.) New GFB daily prehab prescription overview with coach Barnett including:

-Reverse hyper loading, form, & technique
-Hip circle activation
-Crossover Symmetry activation
-How and when to incorporate Dr. Doss' Core Protocol

(20 minutes total)

3.) 2017 Open schedule and strategy with Steven Willis

(10 minutes total) 

Any level of athlete is welcome so please join us! This will be a great use of an hour to start your Saturday off right. See you guys Saturday morning!

Top 5 Macro Friendly Food Replacements

What makes something macro friendly? To put it simply, it helps you hit hit your macros. Here are 5 somewhat common foods that have the potential to wreak havoc on your macronutrient targets:

  1. Ice cream
  2. Candy bars
  3. Chicken nuggets
  4. Milk
  5. Pancakes

Well on today's blog, I give you 5 replacement options that make fitting these into our nutrition program a breeze. The swaps I suggest are then reviewed by my 3 year old daughter, Harper. 

1.) Halo Top Ice Cream

2.) Quest Protein Bars

3.) Kidfresh Chicken Nuggets

4.) Fairlife Milk

5.) Kodiak Pancakes 

You Aren't Going To Die

This CrossFit business isn't painful, it isn't torture, and you aren't going to die. 

Don't allow yourself to lose the distinction between pain and discomfort

When you lose a loved one to cancer, it's painful. Hanging onto the bar for a few more touch and go reps at the end of a metcon when your body is begging you to slow down isn't "painful". It's uncomfortable. 


There's a distinction between that which is torturous and that which is challenging

Watching your child battle a serious illness while you are powerless to help is torturous. Eating half a serving of dinner with a protein shake to reach your goals instead of as much as you want isn't torture. It's challenging. 

You get to push your body and count macros. You don't have to. You do it because the discipline and challenge of CrossFit adds more to your life than it takes from it so let's do ourselves a big favor stop acting like pursing a dream or a goal is a burden. 

It's about to get deep and philosophical in this blog post so get ready because I'm about to channel my inner Zen Patrick...

Discontentment can't exist in thankful hearts.

Discontentment shrivels up and dies under the weight of gratitude. 

Despair, anxiety, and sorrow are all products of fear. Fear that God isn't good and fear that his plan for our life is wrong. Be faithful. Learn to give unconditional thanks for the hurdles painstakingly and lovingly placed in your way. When you do that, you'll be invincible. 

Step back and maintain your perspective when you allow something like CrossFit to rule your emotions or steal your joy. 

CrossFit isn't painful. 

CrossFit isn't torture.

The disipline and struggle of pursuing excellence in CrossFit isn't going to kill you. It's going to teach you how to be more human. 

-Coach Barnett

Conscious Choice & Priorities

Actions speak louder than words. You probably already knew that but as human beings, we have a remarkable ability to justify our actions and downright lie to ourselves. Developing some awareness of that innate ability can make all of us much more effective human beings. 

Skim milk lies to itself just like human beings do...

Skim milk lies to itself just like human beings do...

Two skills you need to be constantly developing if you want to be happy and successful:

1.) Develop the maturity to be factually honest with yourself about the choices you make and what they say about your true priorities.

"You deserve honesty from the heart; yes, utter sincerity and truthfulness. Oh, give me this wisdom." -Psalm 51:6

2.) Be kind to yourself and learn that chastising yourself relentlessly for shortcomings only works against your desire for success and happiness. 

"To acquire wisdom, is to love yourself; people who cherish understanding will prosper." -Proverbs 19:8

An effective balance between the two can be difficult to find. I encourage you to begin working on applying this wisdom to our journey as competitive CrossFit athletes. Here's an important truth to take to heart: 

When we are committed to something, we accept only results. When we are merely interested in something, we only do it when it is convenient. 

You're spitting on me when you talk coach, please calm down and back away a minimum of 4 feet. You're scaring us.

You're spitting on me when you talk coach, please calm down and back away a minimum of 4 feet. You're scaring us.

Competitive Programming: 

  • Committed: Gets all of it done consistently. Shows up to the gym an hour early because they a work dinner that evening. Doesn't mess around between portions of training when under a time crunch. 
  • Interested: Skips long running workouts because they "Just don't have enough time to do everything today." Doesn't show up at all some days because of aches and pains when they know that their coach can easily help them work around a torn hand, knee tendinitis, a tweaked shoulder, etc.


  • Committed: Follows their program no matter what bumps life throws their way.
  • Interested: Follows their program Monday-Friday when they are in their regular routine then when the weekend comes along, they eat as much of whatever sounds good. Birthdays, anniversaries, holidays, office parties, lunch meetings, or other special occasions throw them off course regularly. 


  • Committed: Is in bed, lights out, with no phone, computer, or TV a minimum of 7 hours before their alarm is set to go off. 
  • Interested: Stays up to watch "just one more episode" on Netflix before going to bed then hits the snooze button three times and shows up 10 minutes late to class looking super tired. Misses out on training with the most beneficial training partners because "too early".  
"No, you don't understand, this is how i warm-up. There's a lacrosse ball under me, i swear."

"No, you don't understand, this is how i warm-up. There's a lacrosse ball under me, i swear."

There's nothing inherently wrong with being an "interested" athlete. More things in life just take priority over being the best athlete they can be and that's okay. We all have the individual responsibility to choose where our time and energy go. 

Problems only arise when you accept the illusion that you are "committed" to something just because you say you are. Here is another truth to take to heart: 

An "interested" athlete that has convinced themselves of the lie that they are "committed" is going to feel robbed when they get "interested" results.

These athletes tend to be less happy and experience less success. They also tend to be more frustrated and angry with their lack of progress. They blame their shortcomings on other people and their circumstances because in the reality they have created, what the have reaped doesn't match what they have sewn. 

My hope after reading this is that you will begin to reflect on your ability to make conscious choices. If we work consistently at aligning our choices with our priorities, experience tells me we will get somewhere worth going!

-Coach Barnett