Announcements
+ December Events & Activities +
1st: Christmas Decorating @ 5:45PM – 7:00PM
8th: No Gymnastics
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 – CrossFit
Dynamic Effort Upper
Warm-Up (No Measure)
400m Run
Banded lat stretch x 30s/ea
pec stretch x 30s/ea
+
3 sets:
15 Jerk Grip OHS
5 Inch Worms
10 MB Slams
Strength (5 Rounds for weight)
Every 3min x 5
1 Push Press + 1 Split Jerk
12 Ring Rows
take bar from rack
Conditioning (AMRAP – Rounds and Reps)
AMRAP 3min
6 Power Cleans 115/85lbs
8 Burpees over bar
100m Row
rest 1min x 4 sets
Accessories (No Measure)
3 sets:
25 DB Lateral Raises
25 DB Front Raises