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.: Front Rack Lunge (Front Rack Forward Lunge
4 sets, 3 reps, building
1 rep = [1 R + 1 L + 1 Front Squat]
+
3-5 Strict Dips
rest 1:30-2:00)
B. : Back Squat (Back Squat
3 sets, 10 reps, Across at 50-55%
+
3-5 Strict Dips
rest 1:30)
C. Metcon (4 Rounds for reps)
EMOM x 12
1 – 15/12 Cal Row
2 – 2 Rope Climbs or 1 Legless Rope Climb (No Jump)
3 – Max Wall Ball Shots (20/14)
-score is wall ball shots
-must complete first two minutes rx for the workout to be rx