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Month: April 2026

  • CrossFit – Sun, Oct 5

    CrossFit One World – CrossFit Hang Power Snatch 12 Min E2MOM 5 Hang power Snatch 3 Snatch Grip Deadlift @ 75 % 1 RM HPS Snatch Grip Deadlift LVL 1 Dice (AMRAP – Rounds and Reps) 15 Min AMRAP 21 – Wallballs 20/14 Rx+ 30/20 15 – Cal Row Rx+ Assault Bike 9- Pull ups…

    Read More: CrossFit – Sun, Oct 5

  • CrossFit – Sat, Oct 4

    Announcements + October Events & Activities + – No Yoga for the month of October 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 (Potluck) @ 7pm CrossFit One World – CrossFit 10042025 P Mod…

    Read More: CrossFit – Sat, Oct 4

  • CrossFit – Fri, Oct 3

    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 20 Alternating glute bridge marches 25 DB lateral raises Strength (5 Rounds for weight) Every 3min x 5 4 Romanian Deadlifts 5 seated broad jumps Conditioning (5…

    Read More: CrossFit – Fri, Oct 3

  • CrossFit – Thu, Oct 2

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run Banded hip stretch x 30s/ea + 3 sets: 50ft High Knees 50ft Side Shuffle 50ft butt kickers 50ft Carioca Gymnastics (No Measure) EMOM x 8 Min 1 – 100ft KB Front Rack Carry 53/35 Min 2 – 15 TTB Conditioning (No Measure)…

    Read More: CrossFit – Thu, Oct 2

  • CrossFit – Wed, Oct 1

    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 4 Push Press 6 Strict Chin-Ups Conditioning (5…

    Read More: CrossFit – Wed, Oct 1

  • CrossFit – Tue, Sep 30

    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 () () Gymnastics (No Measure) EMOM x 8 Min 1 – 2 Rope Climbs Min 2 – 3 wall walks or 100ft HSW…

    Read More: CrossFit – Tue, Sep 30

  • CrossFit – Mon, Sep 29

    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: 25 Band glute bridges 20 alternating PVC OH Reverse Lunges 25 Banded face pulls Strength (5 Rounds for weight) Every 3min x 5 12 alternating barbell reverse lunges 5…

    Read More: CrossFit – Mon, Sep 29

  • CrossFit – Sun, Sep 28

    CrossFit One World – CrossFit Power Clean (12 Min EMOM Odd/Even Odd- 3 Power Clean Even – 2 Split Jerk @ 55% 1 RM Clean) Split Jerk LVL 1 Grease Lighting (10 Rounds for reps) 20 Min E2MOM 15/10 Cal Row/ RX+ Assault Bike 10 Thruster 45/35 Rx+ 95/65 Buy out 10 Bar Facing Burpee…

    Read More: CrossFit – Sun, Sep 28

  • CrossFit – Sat, Sep 27

    CrossFit One World – CrossFit Metcon (Checkmark) For Time (w/ Partner): 500m Row 90 Front Rack Squats (95/135) 1000m Row 70 Hang Power Cleans (95/135) 1500m Row 50 Bar Facing Burpees 1000m Row 30 Shoulder To Overhead (95/135) 500m Row 35 minute cap – split how you’d like.

    Read More: CrossFit – Sat, Sep 27

  • CrossFit – Fri, Sep 26

    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 20 Alternating glute bridge marches 25 DB lateral raises Strength (5 Rounds for weight) Every 3min x 5 6 Romanian Deadlifts 5 seated broad jumps 5-10lbs heavier…

    Read More: CrossFit – Fri, Sep 26

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  • CrossFit – Mon, Jun 8

    CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle stretch x 30s/ea + 3 sets: 15 goblet squats 20 banded good mornings 3 squat jumps Strength (5 Rounds for weight) Every 2min x 6 3 Hang Power Snatches build to 3RM Strength EMOM (No Measure) EMOM…

  • CrossFit – Sun, Jun 7

    CrossFit One World – CrossFit Clean (Establish a Heavy 1 Rm Clean (Squat) Set 1 75% -3 Reps Set 2 80% – 3 Reps Set 3 85% – 3 Reps Set 4 87.5% -2 Reps Set 5 90% – 1 reps Set 6 92%-95% – 1 Reps Set 7 97.5%-100% – 1 Reps) LVL 1…

  • Hype Hitters – Sat, Jun 6

    Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am CrossFit One World – Hype Hitters 1000M SkiErg (Distance) BBJ (AMRAP – Reps) ROW (Distance) FARMERS / SLED (AMRAP – Rounds) SAND BAG…

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