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
Power Clean (12 Min E2MOM
4 Rep Hang Power Cleans
Start @ 65 then increase by 5-10 Every Set
Record Last Set)
LVL 1 Somersault (AMRAP – Rounds and Reps)
20 Min AMRAP
Every 4 Mins Starting from Zero
12 WallBalls 20/14 Rx + 30/20
Then with the remaining time do as many round of
6 Front Rack Reverse Lunge
8 Burpees
10 Sumo Deadlift High Pull
Note: After Every Wall ball continue where you left of from the previous round.
Push Yourself to do 1 round and 1/2 within every 4 mins RX 115/85 RX+135/105