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Month: April 2026

  • CrossFit – Fri, Sep 5

    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 25 DB Z-Press 25 band pull aparts Strength (5 Rounds for weight) Every 3min x 5 3 Hang Squat Cleans 5 Box Jumps Build to 3RM Conditioning…

    Read More: CrossFit – Fri, Sep 5

  • CrossFit – Thu, Sep 4

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run + 50ft High Knees 10 alternating side lunges 50ft side shuffles Core Work (No Measure) EMOM x 8 (4rds each) Min 1 – 15 Arch Ups Min 2 – 15 Hollow Rocks Conditioning (4 Rounds for time) Every 5min x 4 30/20…

    Read More: CrossFit – Thu, Sep 4

  • CrossFit – Wed, Sep 3

    CrossFit One World – CrossFit Dynamic Total Body + Moderate Metcon Warm-Up (No Measure) 500m Row pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 band pull aparts 25 DB Floor Press 5ea MB Rotation Throws – against wall Strength (5 Rounds for weight) Every 3min x 5 3 Close-grip bench…

    Read More: CrossFit – Wed, Sep 3

  • CrossFit – Tue, Sep 2

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run + 50ft High Butt Kickers 10 inch worms 50ft High Knees Skill Work (No Measure) EMOM x 8 Min 1 – 4 Wall Walks Min 2 – :20s Chin-Up Hold Conditioning (AMRAP – Rounds and Reps) A: 10min Row for max meters…

    Read More: CrossFit – Tue, Sep 2

  • CrossFit – Mon, Sep 1

    CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m row couch stretch 1min/ea + 3 sets: 25 goblet squats 20 alternating reverse lunges – bw 20 V-ups Strength (5 Rounds for weight) Every 3min x 5 sets 3 Front Squats 5ea SL Box Jump build to 3RM Conditioning (No Measure) EMOM…

    Read More: CrossFit – Mon, Sep 1

  • CrossFit – Sun, Aug 31

    Announcements **Labor Day Schedule Update** + No Yoga this Sunday (Aug 31st, 2025) Just a heads-up that we’ll be **closed for regular classes this Labor Day** However, we’ve got you covered. We will have Open Gym from 8 AM to 12 PM! 💪 Swing by, get your workout in, and enjoy the holiday! See you…

    Read More: CrossFit – Sun, Aug 31

  • CrossFit – Sat, Aug 30

    CrossFit One World – CrossFit 210524 P Mod (Time) For time: 400 run 50 dumbbell snatches 5 rope climbs 400 run 40 dumbbell snatches 4 rope climbs 400 run 30 dumbbell snatches 3 rope climbs 400 run 20 dumbbell snatches 2 rope climbs 400 run 10 dumbbell snatches 1 rope climb ♀ 45-lb. DB, 15-ft.…

    Read More: CrossFit – Sat, Aug 30

  • CrossFit – Fri, Aug 29

    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 25 DB Z-Press 25 band pull aparts Strength (5 Rounds for weight) Every 3min x 5 5 Hang Squat Cleans 5 Box Jumps Build to 5RM Conditioning…

    Read More: CrossFit – Fri, Aug 29

  • CrossFit – Thu, Aug 28

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run + 50ft High Knees 10 alternating side lunges 50ft side shuffles Core Work (No Measure) EMOM x 8 (4rds each) Min 1 – :40s KB Front Rack Hold 53/35lbs Min 2 – :30s Hollow Hold Conditioning (4 Rounds for time) Every 5min…

    Read More: CrossFit – Thu, Aug 28

  • CrossFit – Wed, Aug 27

    CrossFit One World – CrossFit Dynamic Total Body + Moderate Metcon Warm-Up (No Measure) 500m Row pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 band pull aparts 25 DB Floor Press 5 MB OH Throws – against wall Strength (5 Rounds for weight) Every 3min x 5 5 Close-grip bench…

    Read More: CrossFit – Wed, Aug 27

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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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