Friday

The Gym Lake Highlands – 3-Cardio View Public Whiteboard Run: Metcon (No Measure) Long Intervals 5x 1k run Rest 3:00 between 1ks Row: Metcon (No Measure) Tempo 5k row TT Bike: Metcon (No [...]

Friday

The Gym Lake Highlands – 2-Strength View Public Whiteboard Sumo Deadlift (10-10-10) Metcon (No Measure) Seated DB Shoulder Press 15-12-9 Metcon (No Measure) 3x of 10 zercher squat 10/10 SA [...]

Friday

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :20/:20 Single DB Strict Press MIN 2 – :40 DB Ground 2 Overhead [...]

Thursday

The Gym Lake Highlands – 3-Cardio View Public Whiteboard Run: Metcon (No Measure) Fartlek 20:00 of 4:00 steady/1:00 fast Row: Metcon (No Measure) Long Intervals 3x2000m row Rest 3:00 [...]

Thursday

The Gym Lake Highlands – 2-Strength View Public Whiteboard Front Squat (10-10-10) Metcon (No Measure) Pull-ups 12-10-8 Metcon (No Measure) 3x of 10 Good Mornings 10/10 Bottoms up KB press [...]

Thursday

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 7 Russian KBS 7 Kip Swings/Plank Shoulder Taps 7 Scap Push-ups 7 V-ups 7 Air Squats [...]

Wednesday

The Gym Lake Highlands – 3-Cardio View Public Whiteboard Run: Metcon (No Measure) Medium Intervals 4x400m run Rest 2:00 between 400s Row: Metcon (No Measure) Fartlek 20:00 of 4:00 [...]

Wednesday

The Gym Lake Highlands – 2-Strength View Public Whiteboard Bench Press (10-10-10) Metcon (No Measure) Single Leg Hip Thrust 12-12-12 Metcon (No Measure) 3x of 10 Load the truck 10 Deadbug [...]

Wednesday

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME (7 MINUTE CAP) 2 SETS 10 Step-ups 10 BB Shoulder Press 5 BB Front Squats 2 SETS 10 Box Jumps [...]

Tuesday

The Gym Lake Highlands – 3-Cardio View Public Whiteboard Run: Metcon (No Measure) Steady State 3x 10:00 easy run Rest 3:00 between runs Row: Metcon (No Measure) Medium Intervals 4x500m row [...]

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