CrossFit – Mon, Nov 20

Announcements

Reminder for this week.

Thursday 11-23-23 we only have one class 11 am. Welcome to all members.

Friday 11-24-23 We are back to normal schedule except for 7:15 pm Crossfit class is cancelled.

Happy Thanksgiving

FROM OW STAFF

20 rounds for time:

5 Push-ups

5 Cleans 50/35

5 Push Press 50/35

5 Front Squats 50/35

2 Dumbbells at 50/35

Hype Hitters – Tue, Apr 28

CrossFit One World – Hype Hitters
CrossFit – Tue, Apr 28

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
CrossFit – Mon, Apr 27

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 10 Min 1 – :30s HS Hold Min 2…