Announcements
+ December Events & Activities +
1st: Christmas Decorating @ 5:45PM – 7:00PM
8th: No Gymnastics
24th: Christmas Eve Class @ 8am “12days WOD”
24th 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)
500m Row
Pec stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
10 Scap Pull-ups
10 Yoga Push-ups
6 Scorpions
Mixed Modal (AMRAP – Rounds and Reps)
AMRAP 12min @85% effort
150ft Shuttle Run
10 TTB
8 DB Power Cleans 50/35lbs
rest 3min
+
AMRAP 12mins @85% effort
250/200m Row
10 DB Push Press 50/35lbs
8 Lunge jumps
Core Accessories (No Measure)
3 sets:
15/ea Side Plank Hip Raises
30 MB Russian twist