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
Gymnastics + Conditioning
Warm-Up (No Measure)
400m Run
+
3 sets:
50ft High Knees
50ft Side Shuffle
50ft Butt Kickers
Skill Work (No Measure)
EMOM x 8
Min 1 – :35s Handstand Hold
Min 2 – 1 RC + 1 LLRC
Conditioning (No Measure)
EMOM x 10 (5rds)
Min 1 – 15/12 Cal Row
Min 2 – 100′ Farmers Carry 50/35lbs
rest 3min
+
EMOM x 10
Min 1 – 15/12 Cal Bike
Min 2 – 20 Russian KBS 53/35lbs
Accessories (No Measure)
3 sets:
50 Banded face pulls
25 DB Shrugs