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. Strength (3 Rounds for weight)
3 Sets
5 Dbl DB Deadlifts
+
10 Single DB Step-up
+
200m Suitcase Carry
Rest as needed
B. Metcon (Time)
5 Rounds for time:
40 Double Unders
15 Wall Balls
23 Steps MB Walking Lunge
5 Burpee over MB
TC 22 Minutes