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
Banded hamstring stretch x 30s/ea
Banded lat stretch x 30s/ea
+
3 sets:
25 banded good mornings
20 alternating reverse lunges
20 pogo hops
Strength (5 Rounds for weight)
Every 3min x 5
5 Muscle Snatches
5 Kneeling jumps or Broad jumps
stay explosive on snatches
Conditioning (4 Rounds for time)
4RFT (12min cap)
10 KB OH Lunges L 53/35lbs
200m Run
10 KB OH Lunges R
10 TTB
Accessories (No Measure)
3 sets:
25 Band glute bridges
25 seated band hamstring curls