Memorial Day Schedule

One World Self Defense and Fitness will CLOSED on Monday, May 29, 2017 in observance of Memorial Day.

Let us remember those who sacrificed their lives for the peace and security of our Great Nation. Thanks to their selfless sacrifice, all of us enjoy the precious gifts of freedom and independence.

There will only be one CrossFit class on Memorial Day for the annual “MURPH” Challenge in honor of Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28, 2005.

We encourage everyone to attend or participate in the “MURPH” Workout.

“MURPH Challenge”

Monday, May 29, 2017, 10:00am-12:00pm
10:00am -Warmup
10:30 -WOD

The “MURPH”

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

*With a 20lb Vest or Body Armor for men and 14lb Vest or Body Armor for women

Search

Popular Posts

CrossFit – Fri, May 15

CrossFit One World – CrossFit Conditioning Warm-up (No Measure) Running Drills: 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 8 (4ea) Min 1- :30s Hollow Rocks Min 2…
CrossFit – Thu, May 14

CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall Walks + :20s HS Hold 10 Sumo Good Mornings – barbell Strength (6 Rounds for weight) A: EMOM x 8 Front Squat x 3 reps RX:…
CrossFit – Wed, May 13

CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…

CrossFit One World