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
Dynamic Effort Lower
Warm-Up (No Measure)
500m Row
banded hamstring stretch x 30s/ea
Banded lat stretch x 30s/ea
+
3 sets:
20 alternating reverse lunges
10 Sumo good mornings
3 Squat Jumps
Strength (5 Rounds for weight)
Every 3min x 5
1 Hang Power Snatch + 1 Squat Snatch
5 Box jumps
add load per set but stay fast
Conditioning (Time)
5RFT (12min Cap)
16 DB’s Step-Ups 50/35lbs Box 24”/20”
200m Run
Accessories (No Measure)
3 sets:
50 seated band hamstring curls
15 Sit-Ups