Announcements

+ November Events & Activities +

2nd: Bootcamp & CrossFit Morning Classes Will Be Combined Class (Mon, Wed, & Friday) BC Members May Join 5am or 6am CF Classes. Please Still Login Into Class.

21st: Bring A Friend or Family (Free Trial @ Any Classes)

26th: Happy Thanksgiving. One Class @ 9am & Open Gym @ 10am – 12pm.

CrossFit One World – Hype Hitters

Lower Push Day Warm Up (No Measure)

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3 rounds — Front Squat Warm-Up

30 seconds easy bike

10 alternating reverse lunges

8 air squats with a 2-second pause at the bottom

6 empty-bar front squats, elbows high

Then build up to your working weight with 2–3 progressively heavier sets.

Front Squat (Weightlifting Variable Reps & Sets)

5 sets

3 Front Squat @ RPE 8/10

Every 3 min

Heavier than last week

Athletes Notes

Front Squat

Mini pump A push (3 Rounds for reps)

12×3

12 Heels Elevated Goblet Squats

Rest in between sets
Floating Romanian Deadlift

3 × 4 reps

rest 1 min

Mini Pump Lower push (3 Rounds for time ↓ shorter is better)

3 rounds

12 Kettlebell Front Rack Reverse Lunges — pick load

10 1¼ Goblet Squats — pick load

30 V-ups

200 m row

10 min time cap