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 – Power Hour
A. Spring Forward (Checkmark)
With a Partner; On a Running Clock:
0-8:
AMRAP 8 (Both partners working)
P1: 10 Deadlifts (135/95) + 10 Push-ups
P2: Bike for Cals
+
Rest 8-11
+
11-24
AMRAP 12 (I go/you go; partners do each round)
2-4-6-8…
Power Clean (115/75)
Box Jump Over
Wall Ball Shot
+
Rest 24-27
+
27-End
3 Rounds for time (divide the work)
400m Run
11 Burpee over Bar
9 Power Snatch (95/65)
Cap Work at 38 min