Aerobic Conditioning:
4 Rounds-
1km Bike

Metabolic Conditioning:
6 Rounds-
25 sec Dumbbell Overhead Squats (35/20)
10 sec Rest.
25 sec Strict Pullups
10 sec Rest.


12Feb

“Cindy”

“Cindy”
AMRAP 20 Minutes-
5 Pull-ups
10 Push-ups
15 Air Squats


We mix it up on Sundays at CrossFit Round Lake. Join the crew at the Whiteboard to create our Workout Of the Day!


Teams of 2.
AMRAP 25 Minutes-
30 Pullups
50 Overhead Squats (65/35)
100 Double Unders
50 Overhead Squats
30 Pullups


09Feb

Here To Stay

Strength Training:
3 Rounds-
500m Row
-Rest 2 minutes.

Metabolic Conditioning:
EMOM 10 Minutes-
Odd: Box Handstand Walk
Even: 3 Strict Pull-ups