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Month: August 2024

  • WOD May 29, 2018 (Tuesday)

    Core: Tabata Plank Holds/ Flutter Kicks Alternating Weightlifting: Deadlift E3MOM 12 mins, work up to a new 1 rep max deadlift, if you feel like you are not up for a new 1RM stick with 90% for 4 singles WOD: 2 Rounds For Time • 25 Row (calories) • 25 Burpees • 25 Deadlifts 115/75#…

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  • Murph Challenge 2018

    Murph Challenge 2018 – May 28th Join us at CrossFit One World on May 28, 2018 for our annual Murph Challenge WOD. The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor Navy SEAL Lieutenant Michael Murphy,…

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  • Memorial Day 2018 Schedule Change

    May 28, 2018 Memorial Day Schedule Change at One World Self Defense and Fitness. 7:00am – 8:00am Bootcamp 8:30am – 9:00am Masters CF 10:00am – 12:00pm Memorial Day Murph No Open Gym Enjoy the day with your loved ones and friends. Celebrate and remember those who fought for our great country on this Memorial Day.

    Read More: Memorial Day 2018 Schedule Change

  • WOD May 25, 2018 (Friday)

    Capacity: 30 Cal Assault Bike For Time. This is an all out sprint for time! Weightlifting: E2MOM 10 mins 1 Power Snatch + 1 Hang Power Snatch at 80% of 1 RM Power Snatch WOD: Double Helen: 3 Rounds For Time -CAP 22 Minutes: Run 800 meters 42 kettlebell swings 24 pull-ups Men: 1.5-pood kettlebell…

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  • WOD May 24, 2018 (Thursday)

    Gymnastics: Muscle-ups EMOM 6 mins 2 Ring Muscle Ups + 3 Dips) Weightlifting: Push Press E2MOM 10 Mins 4 push press at 85% of your max alternate with 15 push ups on alternate minute WOD: AMRAP in 8 Minutes 5 Strict Press 95/65 rx+ 115/85 lb 15 Box Jumps 24/20 100 meter run after each…

    Read More: WOD May 24, 2018 (Thursday)

  • WOD May 23, 2018 (Wednesday)

    Skill Work: Max Duration Hand Stand Hold Go for a max HS hold either free standing or against the wall Weightlifting: Front Squat E2MOM 12 mins 4 F.S at 75-80% of your 1 rep max WOD: Max rounds in 3 minutes of: 3 Over Head Squats 95/65 RX+:135/95 6 Power Snatch 95/65 RX+:135/95 9 Toes…

    Read More: WOD May 23, 2018 (Wednesday)

  • Krav Maga Class Schedule Change

    Beginning the week of May 21, 2018, the Tuesday and Thursday Krav Maga (All Levels) Class has been consolidated into one class time: 6:30pm-7:30pm.

    Read More: Krav Maga Class Schedule Change

  • WOD May 22, 2018 (Tuesday)

    Core: Tabata Alternating L-Sit Hold and Hanging Strict Knee Raises Weightlifting: Deadlift E2MOM 10 minutes of 2 DLs at 90% of your 1 rep max. Alternate with Strict Pull Ups or 2-3 bar muscle ups WOD: AMRAP in 10 Minutes 9-15-21-27-33-39…etc * Sit-ups w/ medicine ball 20/14 lb Thrusters 95/65 lb *increase reps by 6…

    Read More: WOD May 22, 2018 (Tuesday)

  • WOD May 21, 2018 (Monday)

    Skill Work: Tabata Toes to Bar Weightlifting: Bench Press E2MOM 14 mins 4 Bench Press at 78-85% of your 1 rep max WOD: 4 Rounds for time -CAP 20 Minutes 21 Alternating Dumbell Snatch 50/35 15 Lateral Burpee Over Dumbell 9 Pull Ups, rx+ chest to bar Pull Ups 300 Meters on rower after each…

    Read More: WOD May 21, 2018 (Monday)

  • 3rd Annual One World Mental Health Awareness Day

    Saturday, May 19, 2018 – Save the Date! Want a cool shirt from a local artist? Want to support an important cause? Want to raise $$ for youth counseling services? Join us for ‘Strength Against Stigma’ at the 3rd Annual One World Mental Health Awareness Day WOD & Fundraiser on Saturday May 19, 2018 at…

    Read More: 3rd Annual One World Mental Health Awareness Day

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