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Month: October 2021

  • Hype Hitters – Tue, Mar 10

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: Hype Hitters – Tue, Mar 10

  • CrossFit – Tue, Mar 10

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle stretch x 30s/ea + 3 sets: 10 alternating step-ups 10 Air Squats :30s Hollow Hold Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 6 reps Kneeling Jump x 5 reps Conditioning (5 Rounds…

    Read More: CrossFit – Tue, Mar 10

  • CrossFit – Mon, Mar 9

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: CrossFit – Mon, Mar 9

  • CrossFit – Sun, Mar 8

    CrossFit One World – CrossFit LVL 3 Gauntlet (4 Rounds for reps) For Reps 4 Round (20 Min Total) 1st Min Shoulder to Over Head 95/65 2nd Min Hand Release Push Up 3rd Min Back Squat 95/65 4th Min Thrusters 95/65 5th Min Burpee RX+ 4 Round 1st Min Shoulder to Over Head 115/75 2nd…

    Read More: CrossFit – Sun, Mar 8

  • Hype Hitters – Sat, Mar 7

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: Hype Hitters – Sat, Mar 7

  • CrossFit – Sat, Mar 7

    CrossFit One World – CrossFit 10042025 P Mod (Time) For Time: 50 Cal Assault Bike 50 HSPU 50 Back Squats 95/135 (RX+ 115/155) 50 Overhead Squat 65/95 (RX+ 95/135) 50 Back Squat 95/135 (RX+ 115/155) 50 HSPU 50 Cal Assault Bike You go, I go – split up reps however you like

    Read More: CrossFit – Sat, Mar 7

  • CrossFit – Fri, Mar 6

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: CrossFit – Fri, Mar 6

  • Hype Hitters – Thu, Mar 5

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: Hype Hitters – Thu, Mar 5

  • CrossFit – Thu, Mar 5

    CrossFit One World – CrossFit Dynamic Effort Total Body Warm-Up (No Measure) 400m Run Couch stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 12/10 Cal Row 10 Jerk Grip OHS 10 Barbell good mornings Strength (7 Rounds for weight) Every 90s x 7 1 Clean Pull + 1 Squat Clean + 1…

    Read More: CrossFit – Thu, Mar 5

  • Hype Hitters – Wed, Mar 4

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: Hype Hitters – Wed, Mar 4

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  • CrossFit – Sat, Oct 24

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Rowling! It’s 5 rounds (each) you vs. your partner. Your goal each round is to row and get the monitor to stop on exactly 100m, without slowing your pace. Score how many meters you’re over or under each round. That’s your penalty burpees while your…

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    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Machine (Easy) Then into… 2 ROUNDS 10 Scap Push-Ups 10 Alternating Samson Lunges 20 Line Hops 10 Glute Bridges 10 Light Russian Kettlebell Swings 6 Box Step-Ups Then into… 3 ROUNDS 5 Empty-Bar Muscle Clean + Strict Press 4 Kettlebell Swings (light) 4 Box…

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