Announcements
+ December Events & Activities +
1st: Christmas Decorating @ 5:45PM – 7:00PM
8th: No Gymnastics
24th: Christmas Eve Class @ 8am “12days WOD”
24th 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
De-load week
this week for training is going to be a bridge week.
The goal is just to get some easy strength work in followed by some simple metcons. We will start a new training cycle in the first week of january
Warm-Up (No Measure)
500m Row
couch stretch x 30s/ea
pec stretch x 30s/ea
+
3 sets:
10 alternating step-ups
10 box jumps
10 PVC OHS
Mixed Modal (No Measure)
EMOM x 14 (7 rounds each)
Min 1 – 15/12 Cal Row
Min 2 – 15 Russian KBS 70/53lbs
rest 3min
+
EMOM x 14 (7 rounds each)
Min 1 – 50 Double Unders
Min 2 – 20 Wall Balls 20/14lbs
Core Work (No Measure)
3 sets:
15 V-ups
:30s forearm plank