Announcements

+ November Events & Activities +

2nd: Daylight Savings Time @ 1am

2nd: Yoga Classes Will Resume @ 9am

11th: Thank you Veterans! Regular Class Hours

12th: 20 Year Celebration. Starts @ 5:00am Class, Ends after 7:15pm Class

18th: Tue & Thurs Crossfit Classes will start @ 4:45pm. No more 5pm Classes

27th: Thanksgiving. One Class @ 9am

28th: Black Friday. Free Bring a Friend or Family.

CrossFit One World – CrossFit

Dynamic Effort Lower

Warm-Up (No Measure)

500m Row

Couch stretch x 30s/ea

pec stretch x 30s/ea

+

3 sets:

25 Jerk Grip OHS

20 Banded good mornings

:30s Hollow Hold

Strength (5 Rounds for weight)

Every 3min x 5

3 Snatch Pulls

5ea SL Box Jump

build to 3RM, stay explosive on pulls

Conditioning (3 Rounds for time)

For Time (10min cap)

15-12-9

KBS 70/53lbs

Goblet Squat

15 Cal Row after each round

Accessories (No Measure)

3 sets:

10ea DB Step-Ups

25 Band glute bridges