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The Gym Lake Highlands – 1-CrossFit A. I (No Measure) EMOM x 12 1 – 5-7 DB Burpees 2 – 5-7 DB Thrusters 3 – 10/7 Air Bike Calories 4 – Rest Rest as needed between A [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Specific 2 sets -5 Front rack elbow rotations -5 Tempo Front squats @5s down -3-5 Broad Jumps [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 5 minutes row/ski/bike/Run @easy every 30 sec stop and perform 4 wall balls Metcon (10 Rounds for calories) E3MOM x 10 Sets 8 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Activation 3 sets @ascending 7-5-3 Strict press @light, mod, mod-heavy 6 Banded W-Y * These are [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led A. Weightlifting EMOM (Weight) EMOM x 10 1 – 6 BB Back Rack Lunge (3/Side) 2 – :30 Wall Sit Hold Metcon [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (Checkmark) EMOM x 40 1 – 5 BB Power Cleans or 10 DB Hang Power Cleans 2 – 12/9 Cal Bike [...]

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 EMOM (Checkmark) EMOM x 10 1 – 5-7 Weighted Strict Pull-ups 2 – 10-12 KB Goblet [...]

Announcements CrossFit Test Week is Coming! One Rep Max Lifts & Benchmark Workouts abound in CrossFit at The Gym! See where you are and how far you’ve come.Starts 10 July – any [...]