Category: News and Events
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WOD November 13, 2015 (Friday)
Read More: WOD November 13, 2015 (Friday)Power Snatch4 x 3 @ 65% of 1rm snatch Complete for time:21-15-9Calories Burpees *50 Burpees after each round
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Bootcamp November 12, 2015 (Thursday)
Read More: Bootcamp November 12, 2015 (Thursday)Life is good!
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WOD November 12, 2015 (Thursday)
Read More: WOD November 12, 2015 (Thursday)Front Squats 3 x 3 @ 70% of 1rm w/3 second pause Sumo Deadlift1 x 3 @ 80%2 x 8 @ 65%-68% Complete 3 rounds for time800m Run50 Sit Ups
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Veteran’s Day November 11, 2015
Read More: Veteran’s Day November 11, 2015Today is the day we salute all the men and women in our armed forces who have given up their lives for the sake of our great country. Take a moment and thank a veteran when you see someone in uniform and thank them for their service. “This nation will remain the land of the…
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WOD November 11, 2015 (Wednesday)
Read More: WOD November 11, 2015 (Wednesday)Snatch + Snatch Balance + OHS 4 x 1 @ 65%-68% of snatch Complete for time: 33 Push Press 135/95 33 Push Jerk 33 Split Jerk *100m run every time the bar hits the ground
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WOD November 10, 2015 (Tuesday)
Read More: WOD November 10, 2015 (Tuesday)Power Clean + 3 Thrusters4 x 1 @ 65% of 1rm C&J Front Squats 5 x 2 @ 80% of 1rm AMRAP 10 Minutes 10 Deadlifts10 Push Ups (135/95)
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WOD November 9, 2015 (Monday)
Read More: WOD November 9, 2015 (Monday)Snatch6×1 @ 85% of 1RM Back Squats4×5 @ 75% of 1RM Complete 3 rounds for time:20 Pull Ups10 Power Snatch 135/95 *9 minute cap*
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WOD November 6, 2015 (Friday)
Read More: WOD November 6, 2015 (Friday)Front Squat1 x 1 @ 90%2 x 3 @ 70% of 1rm front squatDeadlift5 x 1 @ 90% of your 1rm deadliftComplete for time:35 Clusters (160/120)
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FITNESS WAVE
Read More: FITNESS WAVEFitness Wave NorCal will be at One World on Thursday November 12, 2015. As you all know, Fitness Wave NorCal is one of the most trusted and proven ways of Hydrostatic Testing (body fat). Their information is accurate, valuable and very important. Please see the link for more details and registration: http://www.fitnesswavenorcal.com/
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Boot Camp November 5, 2015 (Thursday)
Read More: Boot Camp November 5, 2015 (Thursday)Be patient during a challenging time in your life. You have more to gain by carefully making adjustments with calm, than you do making adjustments with haste. Every situation won’t end in a desired manner but hopefully you can look past today’s hurdle and see why your perseverance will help your future, which is the…
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Hype Hitters – Sat, Jun 13
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am CrossFit One World – Hype Hitters Metcon (Time) Metcon (AMRAP – Reps) GAME #2 (AMRAP – Rounds) GAME#3 (AMRAP – Rounds)
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CrossFit – Sat, Jun 13
CrossFit One World – CrossFit 210524 P Mod (Time) For time: 400 run 50 dumbbell snatches 5 rope climbs 400 run 40 dumbbell snatches 4 rope climbs 400 run 30 dumbbell snatches 3 rope climbs 400 run 20 dumbbell snatches 2 rope climbs 400 run 10 dumbbell snatches 1 rope climb ♀ 45-lb. DB, 15-ft.…
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CrossFit – Fri, Jun 12
CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 500m Row Pec stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 15 Ring Rows 25 Band tricep push-downs 50ft Lateral Bear Crawl Strength (6 Rounds for weight) Every 2min x 6 2 Push Press + 1 Split Jerk Take bar from…