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!
Mon, 18 Nov; Sun, 24 Nov; Mon, 25 Nov;
Mon, 2 Dec; Sat, 7 Dec (Marathon Row); Sun, 8 Dec; Mon, 9 Dec
Thanksgiving Week Schedule:
Regular Schedule Monday – Wednesday
Thursday: 9 am Wobble Before the Gobble
Friday: 9 am & Noon Black Friday Classes
Saturday: 8:30 & 9:30 AM
The Gym Lake Highlands – 1-CrossFit
A.: Deadlift (4 Sets at 50X1
2@ 65%
2@ 70%
2@ 75%
2@ 80%
+ 7 Dbl DB RDL after each set
-rest 1:30)
-week 1 of deadlift pre-hab
B. Metcon (Time)
For Time:
200m Run
8 Burpees over Bar
5 Power Cleans (115/75)
200m Run
8 Burpees over Bar
4 Power Cleans (135/95)
200m Run
8 Burpees over Bar
3 Power Cleans (155/105)
200m Run
8 Burpees over Bar
2 Power Cleans (185/125)
200m Run
8 Burpees over Bar
1 Power Clean (205/145)
-if you cannot routinely hit the top end weights scale from the round of 5