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Month: April 2026

  • CrossFit – Thu, May 25

    Announcements CROSSFIT AND BOOTCAMP FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE. Please join us Monday, Memorial Day, for Murph and Mimosas. We will be serving Mimosa after the WOD.   Time: HEAT 1 starts @7:30 am- scaled HEAT 2 starts @ 8:45 am – scaled & RX HEAT 3 starts @ 10:15 am – scaled…

    Read More: CrossFit – Thu, May 25

  • CrossFit – Wed, May 24

    Announcements CROSSFIT AND BOOTCAMP FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE. Please join us Monday, Memorial Day, for Murph and Mimosas. We will be serving Mimosa after the WOD.   Time: HEAT 1 starts @7:30 am- scaled HEAT 2 starts @ 8:45 am – scaled & RX HEAT 3 starts @ 10:15 am – scaled…

    Read More: CrossFit – Wed, May 24

  • CrossFit – Tue, May 23

    Announcements CROSSFIT AND BOOTCAMP FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE. Please join us Monday, Memorial Day, for Murph and Mimosas. We will be serving Mimosa after the WOD.   Time: HEAT 1 starts @7:30 am- scaled HEAT 2 starts @ 8:45 am – scaled & RX HEAT 3 starts @ 10:15 am – scaled…

    Read More: CrossFit – Tue, May 23

  • CrossFit – Mon, May 22

    Announcements CROSSFIT AND BOOTCAMP FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE. Please join us Monday, Memorial Day, for Murph and Mimosas. We will be serving Mimosa after the WOD.   Time: HEAT 1 starts @7:30 am- scaled HEAT 2 starts @ 8:45 am – scaled & RX HEAT 3 starts @ 10:15 am – scaled…

    Read More: CrossFit – Mon, May 22

  • CrossFit – Sun, May 21

    CrossFit One World – CrossFit Clean (10 Min E2MOM 4-5Rep Cleans @ 50%- 60%) $$ The Glute Game (Time) For Time: 800 meter Run 30 Double Dumbbell Weighted Walking Alt Lunges (50/35 lb) 200 meter Run 30 Jumping Alt Lunges (No Weights) 200 meter Run 30 Double Dumbbell Front Rack Reverse Weighted Alt Lunges (50/35…

    Read More: CrossFit – Sun, May 21

  • CrossFit – Sat, May 20

    CrossFit One World – CrossFit LVL JT Team WOD (Who’s Dis?) (AMRAP – Rounds and Reps) Teams of Two – 25 Min. AMRAP Rounds & Reps (You Go, I Go Style) Ascending Ladder by 3’s (3, 6, 9,12, etc.) Hang Power Cleans 95/65(RX+ 135/105) Box Jumps 24/20 Hand Release Push-Ups (RX+ Handstand Push-Ups) Toes to…

    Read More: CrossFit – Sat, May 20

  • CrossFit – Fri, May 19

    CrossFit One World – CrossFit Deadlift (10 Min E2MOM 6 Rep Deadlift @ 60%- 65%) Romanian Deadlift (RDL) (5 Rounds of 90 Sec (7.5 Mins) 4 Rep Romanian Deadlift @ 55% – 60% ) $$ Pushing P (AMRAP – Rounds and Reps) AMRAP in 15 minutes 5 Curtis P’s (95/70 lb)* 10 Toes-to-Bar *1 Curtis…

    Read More: CrossFit – Fri, May 19

  • CrossFit – Thu, May 18

    CrossFit One World – CrossFit Front Squat (10 Min E2MOM 6 Rep Front Squat @ 60%- 65%) Overhead Lunges (5 Round of 90 Sec (7.5 Mins) 6 Rep Total OH Lunges (Start light new movement. Lean toward caution please us Barbell)) $$ Climb the Ladder (AMRAP – Rounds and Reps) As Many Reps As Possible…

    Read More: CrossFit – Thu, May 18

  • CrossFit – Wed, May 17

    CrossFit One World – CrossFit Snatch (10 Min E2MOM 4-5 Reps Snatch @ 50% – 60%) Snatch Grip High Pulls (4 Round of 90 Sec (6 Mins) 2 Rep @ 60% – 65%) $$ Dusted (No Measure) Every 3 Minutes for 5 Sets: 15/10 Cal Assault Bike/SkiErg/Row 10 Box Jump Overs (24″/20″) 5 Power Snatches…

    Read More: CrossFit – Wed, May 17

  • CrossFit – Tue, May 16

    CrossFit One World – CrossFit Back Squat (10 Min E2MOM 6 Rep Back Squat @ 60% – 65% (Emphasis on Position and Speed)) Romanian Deadlift (RDL) (5 Round of 90 Sec (7.5 Mins) 5 Reps @ 60% – 65%) $$ Chaos (3 Rounds for reps) AMRAP in 4 minutes for 3 Rounds: 500/400 Meter Row…

    Read More: CrossFit – Tue, May 16

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    CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…

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    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…

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