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Month: January 2019

  • CrossFit – Fri, Oct 31

    CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m Row couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 5 Inch Worms 25 Russian KBS 20 Pogo Hops Strength (5 Rounds for weight) Every 3min x 5 3 Hang Power Snatches 5ea SL Broad Jump Conditioning (4 Rounds…

    Read More: CrossFit – Fri, Oct 31

  • CrossFit – Thu, Oct 30

    Announcements + October Events & Activities + – No Yoga for the month of October 11th: All Saturday classes will be held at their regular times. 11th: Breast Cancer Awareness Workout @ 9am 18th: One World Total Competition @ 8am 18th: No Class on Saturday due One World Total Comp 25th: One World Halloween Party…

    Read More: CrossFit – Thu, Oct 30

  • CrossFit – Wed, Oct 29

    Announcements + October Events & Activities + – No Yoga for the month of October 11th: All Saturday classes will be held at their regular times. 11th: Breast Cancer Awareness Workout @ 9am 18th: One World Total Competition @ 8am 18th: No Class on Saturday due One World Total Comp 25th: One World Halloween Party…

    Read More: CrossFit – Wed, Oct 29

  • CrossFit – Tue, Oct 28

    Announcements + October Events & Activities + – No Yoga for the month of October 11th: All Saturday classes will be held at their regular times. 11th: Breast Cancer Awareness Workout @ 9am 18th: One World Total Competition @ 8am 18th: No Class on Saturday due One World Total Comp 25th: One World Halloween Party…

    Read More: CrossFit – Tue, Oct 28

  • CrossFit – Mon, Oct 27

    Announcements + October Events & Activities + – No Yoga for the month of October 11th: All Saturday classes will be held at their regular times. 11th: Breast Cancer Awareness Workout @ 9am 18th: One World Total Competition @ 8am 18th: No Class on Saturday due One World Total Comp 25th: One World Halloween Party…

    Read More: CrossFit – Mon, Oct 27

  • CrossFit – Sun, Oct 26

    CrossFit One World – CrossFit Front Squat (6 Round of 90 Sec 4 Front Squat @50% Add 5 Pounds every set) LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds ) Complete the following within given time 10 Front Rack Reverse Lunges 95/65 10 Push up 10 Front Squat 100 m Run…

    Read More: CrossFit – Sun, Oct 26

  • CrossFit – Sat, Oct 25

    Announcements + October Events & Activities + – No Yoga for the month of October 11th: All Saturday classes will be held at their regular times. 11th: Breast Cancer Awareness Workout @ 9am 18th: One World Total Competition @ 8am 18th: No Class on Saturday due One World Total Comp 25th: One World Halloween Party…

    Read More: CrossFit – Sat, Oct 25

  • CrossFit – Fri, Oct 24

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 400m Run Couch stretch x 30s/ea Pec stretch x 30s/ea + 3 sets: 25 Russian KBS 25 DB lateral Raises 25 banded face pulls Strength (5 Rounds for weight) Every 3min x 5 1 Sumo Deadlift Triple Broad Jump Conditioning (5 Rounds for…

    Read More: CrossFit – Fri, Oct 24

  • CrossFit – Thu, Oct 23

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 400m Row Adductor stretch x 30s/ea Banded hamstring stretch x 30s/ea + 3 sets: 25 Banded glute bridges 50ft bear crawl 50ft high knees Core (No Measure) AMRAP 8min for quality 30 Hollow Rocks 20 Arch Rocks Conditioning (No Measure) EMOM x 10 Min…

    Read More: CrossFit – Thu, Oct 23

  • CrossFit – Wed, Oct 22

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row Pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 Wall Slides 25 Banded face-pulls 25 DB OH Tricep Extensions Strength (5 Rounds for weight) Every 3min x 5 1 Pause Bench Press 10 DB bent over rows…

    Read More: CrossFit – Wed, Oct 22

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  • CrossFit – Mon, Oct 26

    CrossFit One World – CrossFit Warm-up Warm-up (No Measure) 2:00 EASY ROW Start with an easy row to get everyone moving Then Into… 2 ROUNDS 10 Air Squats 10 PVC Good Mornings 10 PVC Pass-Throughs 5 Inchworms Then Into… 1-2 ROUNDS (PVC OR EMPTY BARBELL) 5 Jump and Shrugs 5 High Pulls 5 Muscle Cleans…

  • CrossFit – Sun, Oct 25

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Easy Cardio 8 Scap Push-Ups 8 Alternating Plank Shoulder Taps/Side 6 Down Dog to Push-Up 10 Jump Air Squats (Squeeze the hips, extend violently) 3 Inchworms 10-second Handstand Hold Then into… 2 ROUNDS 5 Empty Bar Muscle Cleans 5 Empty Bar Strict…

  • Hype Hitters – Sat, Oct 24

    CrossFit One World – Hype Hitters GAME #1 (Weight) Metcon (AMRAP – Rounds) GAME #2 (AMRAP – Rounds) GAME #3 (AMRAP – Rounds)

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