Slight schedule change for tomorrow (8/12):
Class will be at 8:00 am instead of the normal 10:00 am. We'll see you bright and early!
Learn how to effectively perform the kipping muscle-up! Steven explains four common faults and two great modifications if you're not quite there yet. Happy training!
If you are:
1) New to CFLBK
2) Join in the month of August
...Your first month is half price!
This also includes a complimentary Elements course. One of our qualified coaches will spend one hour walking you through the basics of CrossFit before you dive into classes. The Elements course is recommended, but not required to get started. This class is normally $60 and we're giving it away for free in August!
Half-price intro month ($135 down to $67.50)
Free Elements course ($60 down to $0)
Here's to your fitness! 🎉
Small change to the schedule this week!
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!
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!
Hey CFLBK family! David and I have an announcement about some changes that have taken place at CrossFit Lubbock. Below is a letter from David Barnett:
A little over 3 years ago I met Steven Willis for lunch at Chipotle to discuss starting my second CrossFit affiliate in Lubbock, TX. I was so excited telling my wife on the phone as I drove away that I got in a wreck in the parking lot!
Almost like clockwork, my life has taken an unexpected, but extremely beneficial turn every three years since leaving my home in Ruidoso and heading to Texas Tech for an education in Advertising.
Three years later I would be unexpectedly changing majors, engaged to my wife, and committed to an education that would land me a job doing cardiac rehab in a medical setting.
Three years after that I would be unexpectedly opening CrossFit FMS in Midland,TX. It would be so blessed with growth my wife and I would both quit our full time jobs to run the gym.
Three years after opening CrossFit FMS I would be unexpectedly be selling it to my good friend Mark Garza. After, we would move north to open CrossFit Lubbock.
Today, I am unexpectedly selling my half of CrossFit Lubbock to Steven to focus on my nutrition business, Macroholics.
Steven Willis is now the full owner of CFLBK LLC. and I can’t wait to watch what he does with it as I step into the role of member and athlete at his affiliate. Since opening our doors, Steven and I have sat down together over coffee periodically for the last 3 years and asked each other a set of questions: “Where were we? Where are we? Where do we want to go? How do we get there?”
Doing it has served us well and blessed us well beyond what we expected when we started this gym together. Together, we came to the joint decision that Steven taking full ownership of the gym was best for myself, Steven, and CrossFit Lubbock. We are both happy and excited for the future as we continue our friendship and business relationship in other ways moving forward!
Want to hear something downright weird?
In three years of being 50/50 partners with Steven, we have never gotten into a single argument. Not even a little spat. I can’t even recall many disagreements.
Much of that can be attributed to how similar we are but more importantly, it is because he is wise, understanding, respectful, logical, and kind. I have no doubt CrossFit Lubbock will continue the same growth and success as he takes the reigns on his own.
In my opinion, the best thing about owning CrossFit Lubbock has been getting to experience all of this from the driver’s seat. Taking a team from my gym to the CrossFit Games and qualifying as an individual for Regionals are both things I never thought I would get to experience but infinitely more valuable than those experiences has been watching all of you grow as exceptional human beings.
I have watched bachelors, masters, and doctorates get earned. We have seen marriages from, babies be born, and members come to know Jesus Christ! I have seen your hearts break, your tears fall and your blood pour in your blind and relentless pursuit of excellence. From the bottom of my heart, thank you for trusting me to lead you in that pursuit!
I confidently give you all to Steven and join you as a member and athlete at CrossFit Lubbock, my favorite affiliate in the whole world!
Thank you David for all you have done for this affiliate and all of the lives you've changed. I know you will continue to do so in whatever venture you pursue.
I am very excited for the future of CrossFit Lubbock and can't wait to share my plans and dreams for this box.
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:
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!
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!
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!
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!
This coming Memorial Day (Monday, May 29th) at 10:00 am, you are invited to join us for one of the most well-known workouts inside and outside of the CrossFit community, "Murph". We will be closed for the remainder of the day.
Anyone may join us, member or not, free of charge! We just ask that you please come a few minutes before class to fill out a waiver if you are new to CrossFit Lubbock.
Every Memorial Day before we enjoy our day off, we honor our fallen heroes by doing a workout in memory of their sacrifice. Obviously, this does not do them justice. Sweating and getting sore does not replicate the loss of life or the pain of losing a loved one. This is simply an effort to remember why we have the freedoms we have and show a sign of respect and appreciation for those who have given the ultimate sacrifice. We understand that this is not a day of relaxation for many, as some have lost husbands, wives, parents, and children to battle. Whether you're grieving or showing your respects, you are welcome to join us next Monday.
Run 1 mile
Run 1 mile
*If you have a weighted vest or body armor, wear it!
We will have several modified options for those who are new or inexperienced.
See you on Memorial Day!
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!
Open Gym Only
Open Gym Only
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.
Be sure and wish our boys luck! Have a great weekend!
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.
Open gym 5:30-7:00 AM and 4:30-6:00 PM
Open gym 5:30-7:00 AM and 4:30-6:00 PM
Open gym 8:30-11:00 AM
Open gym 5:30-7:00 AM and 4:30-6:00 PM
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!
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.
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,
If you want a morning class time, but don't want to get up before 5:00 am, you're in luck... We will be offering a new class time beginning tomorrow (Monday, April 24) at 6:30 am! We will be dropping our 9:00 am class time. We're excited to bring you this new class! It will be the same format as the other classes throughout the day.
Spread the word!
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
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!
Ever wonder about that little refrigerator in the gym? Why do we have coconut water in it? This VLOG will help you understand why! Grab a cold on as soon as you're done training!
Hey CrossFit Lubbock!
We are excited to announce a fundraiser we are hosting at our gym this Saturday during the 10 AM WOD. As some of you know, adoption is very close to Coach and Mrs. Barnett's hearts. A couple of members from their church are about to travel to Thailand to adopt their daughter and we wanted to pull our community together and support the Tatum's in the last few weeks of fundraising before they travel to get their daughter. We feel strongly that the best part of CrossFit, is the community and opportunities like this are what we strive for! We will be having a fun workout, with a suggested donation of $20 per person. The Tatum's and their SUPER cute little boy, Jay, will be there so even if you can't donate its a great chance to meet some awesome people and enjoy the community surrounding them as they pursue this amazing adventure.
For those that are interested in their story a little more, here is the "About Us" version, from their blog www.tatumsgothai.com.
"In 2014, our church Experience Life shared their vision to reach Thailand for Jesus. We knew in that moment that the way we would make a difference in Thailand was to adopt our next child from there.
Once we adopted our first son Jay, we began pursuing the next road in Thailand. For the past 6 months we have been completing our applications, home study and preparing our dossier (legal paperwork) to be sent to Thailand. Our next step is being put on the waiting list so a match can be made between us and a child! We are excited beyond measure and cannot wait to bring home another Tatum!
We know the way we are building our family is different and we have felt nothing but love and support around us during the last 3 years. As we venture to Thailand, funding has become quite an obstacle. With all fees from beginning to end, we are going to pay approximately $35,000. At first glance, our stomachs drop and we wonder how this will happen but we know God will provide!
With such a large goal, we need help to meet it monetarily. We know that not everyone will be able to help in that way, so your prayers and love are needed as well! Here are a few things to be praying for:
1. The health and happiness of our child in Thailand as we await her arrival to our family.
2. Our family as it prepares for a new arrival. Specifically, Jay becoming a big brother and that the transition is smooth for him.
3. The funds are provided, whatever avenue that may be.
Thank you for your prayers and support! We cannot wait to share the progress of this exciting adventure!"
We hope to see you guys there and are excited about the prospect of kicking this year off with a wonderful turn out for a great cause! See you soon!
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:
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
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.
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.
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.
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!