Announcements
HOLIDAY SCHEDULE:
- Monday, 25 Dec – Closed
- Tuesday, 26 Dec – 9AM Community Class
- Wednesday – Friday, 27-29 Dec – Reduced Hours, Check Wodify
- Saturday, 30 Dec – 8:30 AM Community Class
- Monday, 1 Jan – Closed
- Tuesday, 2 Jan – Classes Resume at Noon
The Gym Lake Highlands – 1-CrossFit
A. Goodbye ’23 (Time)
As fast as possible, with a partner, lift 2023lbs of:
-Deadlift
-Power Clean
and
-Shoulder Press
each. You choose your bar weights and progress through.
Time Cap: 15 minutes
workout flow:
Each lift of the deadlift adds weight to your total so: 135lb bar x 15 reps = ~2023lbs
then
Power clean, then shoulder press.
B. Hello 24 (AMRAP – Rounds and Reps)
AMRAP 24 with a Partner
2024m Bike
24 Wall Ball Shots (20/14)
24 Alt. DB Hang Power Cleans (40/30)
24 Box Jump Overs
2024m Bike
24 Alt DB Power Snatch
24 Situps
24 Alt DB Devils Press
Divide the Work Anyay