Announcements
Holiday Schedule:
Regular Schedule through 23 December
24 December: No Evening Classes
25 December: Closed
26 December: 9AM & Noon Community Classes
Regular Schedule through 30 December
31 December: No Evening Classes
1 January: 9:30AM Community Class
2 January: Regular Schedule
Check Wodify for any Updates!
The Gym Lake Highlands – 1-CrossFit
A.: Power Clean (5 Sets Building to a tough complex for the day:
Power Clean +
Jerk +
Squat Clean
Jerk
[1+1+1+1]
-lift every 2 minutes
)
-only 1 miss if any
B. Metcon (5 Rounds for reps)
On a 19 minute clock for max reps of Bench Press:
5 Rounds:
30/24 Cal Bike
Max Unbroken Bench Press (Body Weight/3/4 Body Weight)
workout flow: you have 19 minutes to complete the workout. On 3, 2, 1 go you begin on the bike. As soon as you complete the calories you may move immediately into the bench press or wait, it’s up to you. Once you finish the bench you may rest as much or as little as you need.