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
New Training Cycle
This week we will be starting a new training cycle that will lead us into the New Year.
The goal of this strength cycle will be focused on:
Paused Back Squat
Tempo Push-Press
Snatch Complex
Power Clean Complex
For conditioning:
We will be focusing more on repeatable intervals for aerobic work and faster dynamic contractions.
Skill work this cycle:
Handstand holds into potential HSW
Butterfly pull-ups
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
5 Pause Back Squats
5ea SL Box Jump
2s pause in the bottom, build to 5RM
Conditioning (No Measure)
EMOM x 10
5 Deadlifts 155/125
5 Wall Walks
complete both movements in the same minute
Accessories (No Measure)
3 sets:
8ea DB SL RDL
10ea Goblet lateral lunge
rest as needed