Archives

Announcements Labor Day Schedule: The Gym will be open for a 9AM Community Class on Monday, 4 September. Friends and Family are welcome! All other classes are cancelled. The Gym Lake Highlands [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility 90/90 hip rotations 12 rotations (6/6) https://youtu.be/dMsXx_Qqpj0 C. Activation 2 sets [...]

The Gym Lake Highlands – 1-CrossFit A. Warmup (No Measure) Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led A. Row Conditioning (Time) 5 Sets: 15 Calories AFAP 7 Calories Recovery No Rest Between SetsAFAP: As Fast As [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Specific Drills: Focus on third pull for clean and dip + Drive for jerk SPLIT Jerk: – Elbow [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led A. Weights (Weight) E2MOM x 6 Sets 5 Thrusters 15 SitupsThrusters may be taken from the rack or the ground Metcon [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Specific Drills: Focus on Timing of second pull – Snatch Lift offs (look for torso [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (Checkmark) EMOM x 40 1 – 14/11 Cal Row 2 – 10 Burpee Box Jump Overs 3 – 60 Double [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility PNF Front rack mobility 5 reps per side -contract 3sec -stretch 3sec [...]