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 Upper
Warm-Up (No Measure)
2min Jump Rope
banded lat stretch x 30s/ea
Band pec stretch x 30s/ea
+
3 sets:
50ft bear crawl
10 Kip Swings
25 Band tricep push-downs
Strength (5 Rounds for weight)
Every 3min x 5
4 Hang Cleans
5 Plyo Push-ups
Build to snappy 4RM
Conditioning (AMRAP – Rounds and Reps)
AMRAP 5mins
10 Thrusters 95/65
8 Box Jump step-down 24/20″
200m Row
rest 2min x 2 sets
Accessories (No Measure)
3 sets:
10 DB Hammer Curls
25 Band tricep push-downs