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CrossFit – Mon, Nov 24

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

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