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. One Class @ 9am
28th: Black Friday. Free Bring a Friend or Family.
CrossFit One World – CrossFit
Dynamic Effort Upper
Warm-up (No Measure)
500m Row
Banded lat stretch x 30s/ea
pec stretch x 30s/ea
+
3 sets:
25 DB Z-Press
10 Kip Swings
25 banded face pulls
Strength (5 Rounds for weight)
Every 3min x 5
1 Push Press + 2 Split Jerks
6 Pull-ups
take bar from rack
5-10lbs heavier than last week on jerks, but still speed focus
Conditioning (AMRAP – Rounds and Reps)
AMRAP 12min
200m run or 12 cal Bike
10 Power Cleans 95/65
8 Push-ups
6 lunge jumps
Accessories (No Measure)
3 sets
20 DB front raises
50 Band OH Tricep Extensions