1-CrossFit – Mon, Jul 31
The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg [...]
2-PWRHR – Mon, Jul 31
The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 23 50 Cal Row or Bike 40 Thrusters (75/55) 30 Single DB Box [...]
Community Class- Sat, Jul 29
The Gym Lake Highlands – 1-CrossFit A. Warmup (No Measure) Coach Led B. Metcon (Time) For time, with a partner: 2000m Row or Bike Buy in –then– 3 Rounds: 21 Deadlifts (115/80) [...]
1-CrossFit – Fri, Jul 28
The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3 sets 20 sec Machine progressively harder 25/25’ Overhead KB Carry B. Specific Prayer stretch with foam roller [...]
2-PWRHR – Fri, Jul 28
The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (Time) 32 rounds for time 1 Wall walk 2 DB Push Press 2×50/35lbs 3 Up Downs (No Push-up Burpee) [...]
1-CrossFit – Thu, Jul 27
The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility World greatest stretch 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C. [...]
2-PWRHR – Thu, Jul 27
The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Weighting (Weight) EMOM x 10 1 – Deadlift (5-5-3-3-1) 2 – :30 Wall Sit Deadlift Metcon Metcon (Time) 5 [...]
1-CrossFit – Wed, Jul 26
The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility PNF Front rack mobility 5 reps per side -contract 3sec -stretch 3sec [...]
2-PWRHR – Wed, Jul 26
The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (Checkmark) EMOM x 40 1 – 16/13 Cal Row 2 – 10 DB Squat Clean (2×40/30) 3 – [...]
1-CrossFit – Tue, Jul 25
The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility Barbell Elbow rotations 10 reps total C. Specific Clean + Jerk Warmup Weightlifting Clean [...]