Announcements
Labor Day Schedule:
The Gym will be open for a 9AM Community Class on Monday, 4 September. Friends and Family are welcome!
All other classes are cancelled.
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Specific
2-3 minutes Bang, bang footwork drill
10 Deep squat front rack elbow rotations
then:
6 clean lift offs
6 Muscle clean
6 Front squats
6 Halting Cleans*
* You can insert a pause wherever you’d like. You can pause at the lift off position, below or above the knees and in the power position
Weightlifting
Clean (Lift off + Squat Clean
E2MOM x 7
1+2 @ 70%
1+2 @ 75%
1+2 @ 80%
1+1 @ 75%
1+1 @ 80%
1+1 @ 85%
1+1 @ 85%+)
TC: 14 minutes
Score: Weight
Scaling options
Beginner:
1+2 @ technical weight
Intermediate
As written
Metcon
Metcon (Time)
10 rounds for time
10 Wall Balls 20/14 lbs
10 Calorie Row/Bike/8 Cal ski
TC: 16 minutes
Score: Time
KG: 9/6
Scaling options
Beginner:
7 rounds for time
10 Wall balls @ light
8 Calorie Row/Bike/6 Cal ski
Intermediate
10 rounds for time
10 Wall balls @16/12 lbs
10 Calorie Row/Bike/8 Cal ski
Perform
N/A