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 3.
2 Rounds-
30 Dumbbell Shoulder-to-Overhead (35/20)
45 Banded Strict Pull-ups
60 Dumbbell Front Squats
75 Box Step Overs (24″/20″)
90 Burpees
105 Dumbbell Walking Lunges


23Nov

Black Friday

Teams of 4.
For Time-
2,500m Row + 5,000m Bike

80 Synchronized Front Squats (95/65)
160 Synchronized Burpee Over Bar
240 Dumbbell Thrusters (35/20)

*One partner on a bike OR rower at all times until total distances are completed.
*Two partners working through synchronized movements at all times until total repetitions are completed.
*One partner resting.
*Rotation throughout the workout is up to each individual team’s discretion!


“The Turk”
Teams of 2.
For Time-
100 Box Jumps (24″/20″)
100 Jumping Pull-ups
100 Hang Power Cleans (55/35)
100 Walking Lunges
100 Knee Tucks
100 Push Press (55/35)
100 Push-ups
100 Wall Balls (14/10)
100 Burpees
200 Single Unders

Thanksgiving Day Schedule
8AM CrossFit class
9AM CrossFit class

Black Friday Schedule
8AM CrossFit class
9AM CrossFit class


Strength Training:
6 Rounds-
2 Hang Power Cleans
3 Power Jerks
@ 65-75%

Metabolic Conditioning:
4 Rounds-
15 Burpees-to-Plate
10 Walking Lunges (45/35)
5 Box Jump Overs (30″/24″)