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Category: WOD

  • CrossFit – Wed, Dec 3

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 400m Run + 3 sets: 50ft High Knees 50ft Side Shuffle 50ft Butt Kickers Skill Work (No Measure) EMOM x 8 Min 1 – 20 Wall facing Shoulder tap or 50ft HSW Min 2 – 2 RC + 1 LLRC Conditioning (No Measure) EMOM…

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  • Hype Hitters – Tue, Dec 2

    Announcements + December Events & Activities + 1st: Christmas Decorating @ 5:45PM – 7:00PM 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…

    Read More: Hype Hitters – Tue, Dec 2

  • CrossFit – Tue, Dec 2

    CrossFit One World – CrossFit Max Effort Upper Warm-up (No Measure) 400m run pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 band pull aparts 10 Scap Push-ups 5 MB Rotation Slams Strength (5 Rounds for weight) Every 3min x 5 Pause Floor Press x 2 Three point DB Row x…

    Read More: CrossFit – Tue, Dec 2

  • CrossFit – Mon, Dec 1

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row couch stretch x 30s/ea ankle stretch x 30s/ea + 3 sets: 25 Goblet squats 25 band glute bridges 10 lunge jumps Strength (5 Rounds for weight) Every 3min x 5 Pause Front Squat x 2 Seated broad jump x 5 build to…

    Read More: CrossFit – Mon, Dec 1

  • Hype Hitters – Sat, Nov 29

    Announcements + November Events & Activities + 2nd: Daylight Savings Time @ 1am 2nd: Yoga Classes Will Resume @ 9am 11th: Thank you Veterans! Regular Class Hours 12th: 20 Year Celebration. Starts @ 5:00am Class, Ends after 7:15pm Class 18th: Tue & Thurs Crossfit Classes will start @ 4:45pm. No more 5pm Classes 27th: Thanksgiving.…

    Read More: Hype Hitters – Sat, Nov 29

  • CrossFit – Sat, Nov 29

    Announcements + November Events & Activities + 2nd: Daylight Savings Time @ 1am 2nd: Yoga Classes Will Resume @ 9am 11th: Thank you Veterans! Regular Class Hours 12th: 20 Year Celebration. Starts @ 5:00am Class, Ends after 7:15pm Class 18th: Tue & Thurs Crossfit Classes will start @ 4:45pm. No more 5pm Classes 27th: Thanksgiving.…

    Read More: CrossFit – Sat, Nov 29

  • CrossFit – Fri, Nov 28

    Announcements + November Events & Activities + 2nd: Daylight Savings Time @ 1am 2nd: Yoga Classes Will Resume @ 9am 11th: Thank you Veterans! Regular Class Hours 12th: 20 Year Celebration. Starts @ 5:00am Class, Ends after 7:15pm Class 18th: Tue & Thurs Crossfit Classes will start @ 4:45pm. No more 5pm Classes 27th: Thanksgiving.…

    Read More: CrossFit – Fri, Nov 28

  • CrossFit – Thu, Nov 27

    Announcements + November Events & Activities + 2nd: Daylight Savings Time @ 1am 2nd: Yoga Classes Will Resume @ 9am 11th: Thank you Veterans! Regular Class Hours 12th: 20 Year Celebration. Starts @ 5:00am Class, Ends after 7:15pm Class 18th: Tue & Thurs Crossfit Classes will start @ 4:45pm. No more 5pm Classes 27th: Thanksgiving.…

    Read More: CrossFit – Thu, Nov 27

  • CrossFit – Wed, Nov 26

    Announcements + November Events & Activities + 2nd: Daylight Savings Time @ 1am 2nd: Yoga Classes Will Resume @ 9am 11th: Thank you Veterans! Regular Class Hours 12th: 20 Year Celebration. Starts @ 5:00am Class, Ends after 7:15pm Class 18th: Tue & Thurs Crossfit Classes will start @ 4:45pm. No more 5pm Classes 27th: Thanksgiving.…

    Read More: CrossFit – Wed, Nov 26

  • Hype Hitters – Tue, Nov 25

    Announcements + November Events & Activities + 2nd: Daylight Savings Time @ 1am 2nd: Yoga Classes Will Resume @ 9am 11th: Thank you Veterans! Regular Class Hours 12th: 20 Year Celebration. Starts @ 5:00am Class, Ends after 7:15pm Class 18th: Tue & Thurs Crossfit Classes will start @ 4:45pm. No more 5pm Classes 27th: Thanksgiving.…

    Read More: Hype Hitters – Tue, Nov 25

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  • CrossFit – Fri, May 22

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 3 reps Seated box jump x 5 reps build to 3RM Conditioning (5 Rounds for time) 5RFT (15min Cap) 75 Double Unders…

  • Hype Hitters – Thu, May 21

    Announcements + May Events & Activities + 22nd on Friday: Street Pavement. No Parking After 7AM 24th on Sunday: No Yoga 25th on Monday: Memorial Day – Murph Workout (2 Class Times: 6AM & 8AM & Open Gym @ 9AM – 12PM) CrossFit One World – Hype Hitters

  • CrossFit – Thu, May 21

    CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 3 Clean and Jerks build to 3RM Conditioning (AMRAP – Rounds and Reps) AMRAP 8mins 200m Run 9 Power Snatches 95/65lbs 15 Wall Balls 20/24lbs…

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