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 Upper
Warm-up (No Measure)
400m run
pec stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
25 band pull aparts
10 Scap Push-ups
5 MB Rotation Slams
Strength (5 Rounds for weight)
Every 3min x 5
Pause Floor Press x 4
Three point DB Row x 10/ea
take bar out of rack
Conditioning (AMRAP – Rounds and Reps)
AMRAP 6mins
250m Row
10 Burpees over rower
8 TTB
rest 2min x 2 sets
Accessories (No Measure)
3 sets:
8 DB Arnold Press
12 Ring Rows