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.: Power Snatch (In 7 minutes build to a heavy single for the day)
B.: Power Snatch (Every :30 x 9: 1 power snatch @ 80% of A)
C. Metcon (AMRAP – Rounds and Reps)
AMRAP 9
7 Thrusters (95/65)
7 Burpee over Bar
30′ Handstand Walk
Rest 1 minute
these should be sprint intervals