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!
Sun, 17 Nov; Mon, 18 Nov; Sun, 24 Nov; Mon, 25 Nov;
Mon, 2 Dec; Sat, 7 Dec (Marathon Row); Sun, 8 Dec; Mon, 9 Dec
The Gym Lake Highlands – 1-CrossFit
A.: Deadlift (A. Deadlift
5-5-3-3-1-1-1
-build to a heavy single for the day
-lift every 2 minutes)
-the short rest is intentional
-don’t work to failure but get close
-record your heaviest single we will use this in coming weeks
-record your heavy triple in the notes
B. Metcon (Time)
For Time:
21-15-9-6-3
Wall Ball Shots (20/14)
KBS (53/35)
KB Lunges