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
Max Effort Lower
Warm-Up (No Measure)
500m Row
Couch stretch x 30s/ea
Hamstring stretch x 30s/ea
+
3 sets:
25 Banded good mornings
25 Goblet squats
3 Box Jumps
Strength (5 Rounds for weight)
Every 3min 5
3 Pause Back Squats
5ea SL Box Jump
2s pause in the bottom, build to 3RM
Conditioning (AMRAP – Rounds and Reps)
AMRAP 5min
250/200m Row
20 Alt DB Reverse Lunges 50/35lbs
10 TTB
rest 3min x 2 sets
Accessories (No Measure)
3 sets:
20 V-Ups
:40s Forearm plank
rest as needed