Announcements
+ December Events & Activities +
1st: Christmas Decorating @ 5:45PM – 7:00PM
8th: No Gymnastics
24th: Christmas Eve Open Gym @ 11:00AM – 1:00PM
25th: Merry Christmas: Closed
31st: New Years Eve Open Gym @ 11:00AM – 1:00PM
– Jan 1st, 2026: New Year One Class @ 11:00AM
– Feb: Havana Nights TBA
CrossFit One World – CrossFit
Max Effort Upper
Warm-Up (No Measure)
Banded lat stretch x 30s/ea
pec stretch x 30s/ea
+
3 sets:
50ft Lateral bear crawl
10 Kip Swings
200m Row
Strength (5 Rounds for weight)
Every 3min x 5
5 Push Press – 2s lower each rep
6-8 Chin-Ups
build to 5RM
Conditioning (5 Rounds for time)
5RFT (10min time cap)
15 TTB
20 Alt DB Snatches 50/35lbs
Accessories (No Measure)
3 sets
8ea SA DB Bench Press
50 Banded face pulls
rest as needed