Month: April 2026
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Memorial Day 2020
Read More: Memorial Day 2020We are the Land of the Free because of the Brave. Today we honor the memory of service members who made the ultimate sacrifice to protect the freedom we enjoy. Let every nation know, whether it wishes us well or ill, that we shall pay any price, bear any burden, meet any hardship, support any…
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WOD May 22, 2020 (Friday)
Read More: WOD May 22, 2020 (Friday)HOME WORKOUT Warm-up Kickboxing Combos Strength: 5 Rounds/E2:30MOM Bi’s and Tri’s Bi’s dumbbell “21’s” Tri’s dumbbell kickbacks WOD: 3 x’s 5 Min. AMRAPS **1 min rest between each round** 1st Round (5 Min.) 5 box dips 5 air squats 5 burpees REST (1 Min.) 2nd Round (5 Min.) 7 push ups 7 bicycles ( R&L…
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WOD May 21, 2020 (Thursday)
Read More: WOD May 21, 2020 (Thursday)HOME WORKOUT Practice: 10 Minutes of Pistols Core: 10 Min Ab Work 5 Rounds for Quality 5 V Ups 5 Leg Raises :30 Plank WOD: 5 Rounds for Time Run 200M 10 Alt Single Arm Devil’s DB Snatch
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WOD May 20, 2020 (Wednesday)
Read More: WOD May 20, 2020 (Wednesday)HOME WORKOUT For Quality: 50 Hollow rocks :30 plank 50 Superman :30 plank WOD: 10-1 Clean* Box Jump *use an odd object. weight cannot be a DB, KB, or barbell
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WOD May 19, 2020 (Tuesday)
Read More: WOD May 19, 2020 (Tuesday)HOME WORKOUT Warm up: 4 Rounds Tempo: 4-0-4-0 5 Right Single Leg Deadlift 5 Left Single Leg Deadlift DB: 35/50 Barbell w/ weights: 55/75 WOD: For Time Buy in: 20 Burpees Then 50-30-10 Lateral hops over object 10-20-30 G2OH Buy Out: 20 Burpees
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Get your Kid Fit!
Read More: Get your Kid Fit!Exciting news, One World Family! We are adding a new class this week and this time it’s going to be for the KIDS!!!! Kids Fit will be on Tuesday May 19th and Thursday May 21st at 3:30PM led by Brooke T. and with her assistant Annelisse C! Get your kids off the couch, off the…
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WOD May 18, 2020 (Monday)
Read More: WOD May 18, 2020 (Monday)HOME WORKOUT Warm up: 3 Rounds for Quality 3 Inch Worm 5 Tempo Air Squats 3-2-3-0 7 Burpees * must step up for the burpee WOD: For Time -CAP 25 Minutes 100 Air Squats 50 Push Ups 100 Alt Lunges 50 Sit Ups 100 Air Squats
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WOD May 15, 2020 (Friday)
Read More: WOD May 15, 2020 (Friday)HOME WORKOUT Warm-up Shadow Boxing/Kickboxing Combos 1-2-3-4 Punch Knee Combo 1 -L jab R knee 2 -L jab R straight L knee 3 -L jab R straight L jab R knee 4 -L R L R L knee Strength: Floor Press (8-10 Reps X 10 Rounds EMOM) Floor OR Bench press w/DB, Barbell or Heavy…
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WOD May 14, 2020 (Thursday)
Read More: WOD May 14, 2020 (Thursday)HOME WORKOUT “FRIDAY JR” WOD: E2MOM for 10 minutes Bulgarian Split Squats 10R/10L DB/Object WOD: AMRAP in 15 minutes 50 Double Unders/100 Single Unders 25 AbMat Situps 15 Mountain Climbers 5 Devil’s Press
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New Protocols to Help Guard Against COVID-19
Read More: New Protocols to Help Guard Against COVID-19One World Family, After over two months of temporary gym closure, we are ramping up reopening steps– Although we are still working on some of the logistics and scheduling issues, we wanted to update members on our status. Here’s what you can expect as we begin to ramp up the gym for re-opening: Safety comes…
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Hype Hitters – Thu, Apr 30
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CrossFit – Thu, Apr 30
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
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CrossFit – Wed, Apr 29
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…