Announcements
+ November Events & Activities +
2nd: Daylight Savings Time @ 1am
2nd: Yoga Classes Will Resume @ 9am
11th: Thank you Veterans! Regular Class Hours
12th: 20 Year Celebration. Starts @ 5:00am Class, Ends after 7:15pm Class
18th: Tue & Thurs Crossfit Classes will start @ 4:45pm. No more 5pm Classes
27th: Thanksgiving. One Class @ 9am
28th: Black Friday. Free Bring a Friend or Family.
CrossFit One World – CrossFit
Max Effort Lower
Warm-Up (No Measure)
500m Row
couch stretch x 30s/ea
ankle stretch x 30s/ea
+
3 sets:
25 Goblet squats
25 band glute bridges
10 lunge jumps
Strength (5 Rounds for weight)
Every 3min x 5
Pause Front Squat x 4
Seated broad jump x 5
build to heavy set of 4
Conditioning (4 Rounds for time)
4RFT (12min cap)
40 Double Unders
20 WB 20/14lbs
10 DB Hang Power Cleans 50/35lbs
Accessories (No Measure)
3 sets:
8ea DB Step-Ups
25 Band pull through