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
Max Effort Lower
New Cycle
Hi everyone!
We will be starting a new training cycle this week!
We will be starting a new training split if you haven’t noticed already.
Lifting will now be 4x per week
2 Upper Body + 2 LB
The split will feature
1 Heavy UB & LB day
1 Speed UB & LB day
At the end of this cycle we will be testing 4 benchmarks:
19.1
13.2
Nautical Nancy
Thunder Run
As always, please make sure you are tracking your lifts and times after every training session to make sure you are progressing week to week
Warm-Up (No Measure)
500m Row
couch stretch x 30s/ea
ankle stretch x 30s/ea
+
3 sets:
25 Goblet squats
25 band glute bridges
10 lunge jumps
Strength (5 Rounds for weight)
Every 3min x 5
Pause Front Squat x 6
Seated broad jump x 5
build to heavy set of 6
Conditioning (3 Rounds for time)
3RFT (10min cap)
25 Wall Balls 20/14lbs
75 Double Unders
10 TTB
Accessories (No Measure)
3 sets:
10ea DB Step-up
25 Band pull through