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.: Back Squat (6 Sets
3 Front Squats @ 63%
3 Back Squats @ 67%
2 Front Squats @ 67%
2 Back Squats @ 72%
1 Front Squat @ 72-74%
1 Back Squat @ 80-83%
+
5-7 Strict Pullups
Rest 2 minutes
All % are based on Back Squat)
-All % are based on Back Squat Max
B. Metcon (Time)
3 Rounds for time:
50 Double Unders
25 Sit-ups
11 Power Clean + Jerk (135/95)
RX+: 155/105
TC:15 minutes
-75 Single Unders + 9 Jump Squats
-C+J should be grace style; you should be able to do T-N-G sets