Strength Training:
EMOM 8 Minutes-
4 Strict Press @ 65%

Metabolic Conditioning:
4 Rounds-
3 Deadlifts (225/155)
150m Run
10 Burpees Over Bar
150m Run


Metabolic Conditioning:
6 Rounds-
6 Thrusters (115/80)
10 Toes-to-Bar

Functional Body Building:
5 Rounds-
5 Supinated Ring Rows
8 Dumbbell Bench Press
50m Overhead Carry


Join us for one of our following class times today:
8AM CrossFit class
9AM CrossFit class
10AM CrossFit class

Enjoy your 3-day weekend with friends and family!


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.
For Time-
800m Run

Then,
21-18-15-12-9-6-3
Power Snatch (75/55)
Banded Strict Pull-up
Push-ups

Then,
800m Run
*Run is done together.