Archives

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 30 DB Snatch 50/35 30 DB Squats 400m Run/500m Row *1 min [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Activation 2 rounds 4/4 Front foot elevated, front rack split squats* 4 Front rack elbow rotations [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led A. Weights (Weight) E2MOM x 5 Sets Deadlift 5-5-3-3-1Build to a heavy single for the day Deadlift (5-5-3-3-1) [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility Full squat T spine rotations 60sec https://youtu.be/w4IdAUSHJUU C. Specific: Focus is on [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (Checkmark) EMOM x 40 1 – 15/12 Cal Row 2 – 5 BB Hang Squat Cleans 3 – 10/8 Cal [...]

The Gym Lake Highlands – 1-CrossFit A. Warmup (No Measure) Coach Led The Seven (Time) 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (Calories) E3MOM x 10 Sets 10 Pushups 15 Air Squats Max Row or Bike Cal in remaining time No Rest [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led A. Weightlifting (Weight) EMOM x 10 1 – 3 Power Cleans Building 2 -:30 Hollow Hold Power Clean (5×3) [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Specific (1) 2 sets 8 Band rows 8 Band ring dip push downs C. Specific (2) Ascending box jump [...]