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Announcements Starting 19 June, we will have 1 midday class at Noon! MWF – CrossFit; T/TH – PowerHour The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility Elevated Banded ankle rocks 10/side @5second hold in compression [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (Time) Run 800m — then — 5 rounds of: 10 Burpee Box Jump Overs 15 Single Dumbbell Hang [...]

The Gym Lake Highlands – 1-CrossFit A. EMOM x 10 (Checkmark) EMOM x 10 Alternating Movements 1 – 5 Pull-ups, 10 Push-ups, 15 Air Squats 2 – 15/12 Cal Row-order is not important, [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up Coach Led Weightlifting Bench Press (In 15 minutes Build to a Heavy 3 for the day) Metcon E5MOM x 4 Sets (Checkmark) 400m [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (Time) 2 Rounds For Time 1k Run Rest 1:00 20 Push Ups 20 Situps Rest 1:00 800m Run Rest 1:00 20 Toes [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up Coach Led Weightlifting A. Clean Complex (Weight) Hang Power Clean + Squat Clean 5x[2+1]Get heavy Front Squat (1×5 @ [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 18 Wall Ball Shots 10 Hang Power Cleans (95/65) 8 Box Jump [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up Warmup is Coach Led Weightlifting Shoulder Press (2×5 @ 60% 1×3 @ 65% 1×1 @ 70% 1x Max Reps @ [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon A. EMOM (No Measure) EMOM x 10 1 – 8-10 DB or BB Shoulder Press 2-15-20 Ab Mat Situps Metcon [...]