Announcements

+ June Events & Activities +

13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm

14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am

21st on Sunday: NO YOGA

21st on Sunday: Happy Father’s Day!

CrossFit One World – CrossFit

New Training Cycle

This new training cycle we will be focus on three main lift for our strength:

Back Squat

Push Jerk

Power Clean

For conditioning, we will be working in the 5-10min range in conditioning, the goal is faster turnover movements

Max Effort Lower

Warm-Up (No Measure)

500m Row

Couch stretch x 30s/ea

Ankle stretch x 30s/ea

+

3 sets:

20 Lunge Jumps

25 Banded good mornings

20 Shoulder taps

Back Squats (5 Rounds for weight)

Every 3min x 5 sets

8 Back Squats

5 Seated box jumps

Build to 8RM

Conditioning (Checkmark)

3RFT (12min Cap)

8 Thrusters 115/85lbs

400m Run

RX+ 135/105

Accessories (No Measure)

3 sets:

12 DB Split Squats

:30s Hollow Hold

rest as needed