Announcements
🔥 The 2025 CrossFit Open Kicks Off THIS Friday! 🔥
Get ready—it’s time to throw down! The CrossFit Open is here, running for the next three weeks, and we’re bringing the energy every Friday with:
✅ Open Workouts as the Workout of the Day in all Friday CrossFit classes
✅ Friday Night Lights—a high-energy Open throwdown every Friday night!
Here’s how it works:
💪 Register (optional) at open.crossfit.com to make it official
🔥 Complete the Open workout in class OR at Friday Night Lights
👥 All Friday CrossFit classes will run two heats so everyone gets a judge
⚡ Friday Night Lights (4:30 PM) = Open Gym Style → Do the Open WOD or the PH WOD
This is your chance to test your fitness, push your limits, and have a blast with the community. Let’s get after it! 🚀💯
The Gym Lake Highlands – CrossFit
A.: Deadlift (6 Sets, 1 Rep
75%, 80%, 85%, 85%, 90%, 90+%
+
5-7 KB Good Morning (KB on Back)
Rest as needed)
-the last set is a chance to flex the weight slightly higher if you’re feeling good or another set at 90 if not.
B. Metcon (4 Rounds for reps)
AMRAP 3 x 4 sets
25 Double Unders
5 HSPU
3 Clean (155/105)
rest 2 minutes between amraps
(33 reps per round)
-restart at the top each round
-weight should be something you could do touch and go even if you’re choosing to do singles