Announcements
NEW CLASS TIME: Saturday Classes at 8:30 & 9:30 AM
(Saturday workouts now under Power Hour)
Special Open Gym Times in Wodify – Check the Schedule for Details!
Mon, 18 Nov; Sun, 24 Nov; Mon, 25 Nov;
Mon, 2 Dec; Sat, 7 Dec (Marathon Row); Sun, 8 Dec; Mon, 9 Dec
Thanksgiving Week Schedule:
Regular Schedule Monday – Wednesday
Thursday: 9 am Wobble Before the Gobble
Friday: 9 am & Noon Black Friday Classes
Saturday: 8:30 & 9:30 AM
The Gym Lake Highlands – 1-CrossFit
A.: Power Clean (5 Sets, building to a heavy complex for the day
Power Clean +
Hang Power Clean +
Power Clean +
Jerk
[1+1+1+1])
-rest 2 minutes between sets
-does not need to be touch and go, you can drop the bar between HPC and PC
-build to a heavy complex but not to failure
-jerk may be power, split or squat
-record the heaviest completed power clean
B. Metcon (2 Rounds for time)
2 rounds, each for time:
50 Double Unders
+
3 Rounds
7 Toes to Bar
7 Box Jump Overs (24/20)
+
500m Row
Rest 3 minutes between rounds