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CrossFit – Wed, Dec 17

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

Gymnastics + Conditioning

Warm-up (No Measure)

:20s on/:10 off x 9 (3 rounds each)

Jumping Jacks

Plank Shoulder Taps

Shuttle Run

Gymnastics (No Measure)

EMOM x 8

Min 1 – 20 Arch Rocks

Min 2 – :30s HS Hold

Conditioning (No Measure)

Every 3min x 4

15/12 Cal Bike

100ft Shuttle Run

rest 3min

+

Every 3min x 4

20/15 Cal Row

15 Air Squats

Accessories (No Measure)

3 sets:

25 Band glute bridges

25 DB Skull Crushers

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