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Month: June 2019

  • CrossFit – Wed, Sep 17

    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 banded pull throughs 25 band tricep push-downs 5 Heavy MB Slams Strength (5 Rounds for weight) Every 3min x 5 8 Push Press 6 Strict Chin-Ups Conditioning (5…

    Read More: CrossFit – Wed, Sep 17

  • CrossFit – Tue, Sep 16

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run Banded Hamstring stretch x 30s/ea – 3 sets: 20 alternating glute bridge marches 20 Wall Marches 25 Pogo hops () () Core Work (No Measure) EMOM x 8 Min 1 – 30 MB Russian Twist Min 2 – :30s Hollow Hold Conditioning…

    Read More: CrossFit – Tue, Sep 16

  • CrossFit – Mon, Sep 15

    CrossFit One World – CrossFit Total Body + Metcon New cycle starting today. We are starting an accumulation cycle , which means higher volumes on our main lifts. The goal is less about intensity and numbers, more about great positions. Our main lifts will be: Barbell Reverse Lunge Push Press Romanian Deadlift Conditioning: The focus…

    Read More: CrossFit – Mon, Sep 15

  • CrossFit – Sun, Sep 14

    CrossFit One World – CrossFit Overhead Squat Snatch Balance (12 Min E2MOM 3 Snatch Balance @ 25% Hang Power Snatch 3 Overhead Squat) LVL 1 Seal Evil (Time) For Time 2 Rounds Rx 125/95 5 Hang Power Snatches 5 Overhead Squat 10 Bar Facing Burpee Rest 90 Sec 2 Rounds Rx 105/75 5 Hang Power…

    Read More: CrossFit – Sun, Sep 14

  • CrossFit – Sat, Sep 13

    CrossFit One World – CrossFit The Ghost (AMRAP – Reps) With a partner for time: 25 clean & jerks (115/145) 20 clean & jerks (125/155) 15 clean & jerks (135/165) 10 clean & jerks (145/175) 5 clean & jerks (155/185) Between each C&J set: 10 walking overhead dumbbell lunges together (25/40) 400m run together One…

    Read More: CrossFit – Sat, Sep 13

  • CrossFit – Fri, Sep 12

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 25 Russian KBS 25 DB Z-Press 25 band pull aparts Strength (5 Rounds for weight) Every 3min x 5 1 Hang Squat Clean 5 Box Jumps Build to 1RM Conditioning…

    Read More: CrossFit – Fri, Sep 12

  • CrossFit – Thu, Sep 11

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run + 50ft High Knees 10 alternating side lunges 50ft side shuffles Core Work (No Measure) EMOM x 8 (4rds each) Min 1 – 15 TTB Min 2 – :30s Dip Lock-Out Hold Conditioning (No Measure) For Quality (20min Cap) 50-40-30-20-10 Cal Row…

    Read More: CrossFit – Thu, Sep 11

  • CrossFit – Wed, Sep 10

    CrossFit One World – CrossFit Dynamic Total Body + Moderate Metcon Warm-Up (No Measure) 500m Row pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 band pull aparts 25 DB Floor Press 5ea MB Rotation Throws – against wall Strength (5 Rounds for weight) Every 3min x 5 1 Close-grip bench…

    Read More: CrossFit – Wed, Sep 10

  • CrossFit – Tue, Sep 9

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run + 50ft High Butt Kickers 10 inch worms 50ft High Knees Skill Work (No Measure) EMOM x 8 Min 1 – 20 Wall Facing Shoulder Taps Min 2 – :30s Chin-Up Hold Conditioning (No Measure) A: 100 Cal Row for time (5min…

    Read More: CrossFit – Tue, Sep 9

  • CrossFit – Mon, Sep 8

    CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m row couch stretch 1min/ea + 3 sets: 25 goblet squats 20 alternating reverse lunges – bw 20 V-ups Strength (5 Rounds for weight) Every 3min x 5 sets 1 Front Squats 5ea SL Box Jump build to 1RM Conditioning (3 Rounds for…

    Read More: CrossFit – Mon, Sep 8

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  • CrossFit – Fri, Nov 6

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…

  • Hype Hitters – Thu, Nov 5

    Announcements + November Events & Activities + 2nd: Bootcamp & CrossFit Morning Classes Will Be Combined Class (Mon, Wed, & Friday) BC Members May Join 5am or 6am CF Classes. Please Still Login Into Class. 21st: Bring A Friend or Family (Free Trial @ Any Classes) 26th: Happy Thanksgiving. One Class @ 9am & Open…

  • CrossFit – Thu, Nov 5

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) EVERY 1:00 (7:00) MIN 1 → :40 Easy Air Bike MIN 2 → 8 Box Step-Ups + 8 Air Squats MIN 3 → 5 Light Wall Balls + 10 Banded Good Mornings MIN 4 → :40 Moderate Air Bike MIN 5 → 8 Box Step-Ups…

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