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
Dynamic Effort Lower
Warm-Up (No Measure)
500m Row
Couch stretch x 30s/ea
pec stretch x 30s/ea
+
3 sets:
25 Jerk Grip OHS
20 Banded good mornings
:30s Hollow Hold
Strength (5 Rounds for weight)
Every 3min x 5
3 Snatch Pulls
5ea SL Box Jump
build to 3RM, stay explosive on pulls
Conditioning (3 Rounds for time)
For Time (10min cap)
15-12-9
KBS 70/53lbs
Goblet Squat
15 Cal Row after each round
Accessories (No Measure)
3 sets:
10ea DB Step-Ups
25 Band glute bridges