CrossFit – Tue, Dec 23

Announcements

+ December Events & Activities +

1st: Christmas Decorating @ 5:45PM – 7:00PM

8th: No Gymnastics

24th: Christmas Eve Open Gym @ 11:00AM – 1:00PM

25th: Merry Christmas: Closed

31st: New Years Eve Open Gym @ 11:00AM – 1:00PM

– Jan 1st, 2026: New Year One Class @ 11:00AM

– Feb: Havana Nights TBA

CrossFit One World – CrossFit

Max Effort Upper

Warm-Up (No Measure)

Banded lat stretch x 30s/ea

pec stretch x 30s/ea

+

3 sets:

50ft Lateral bear crawl

10 Kip Swings

200m Row

Strength (5 Rounds for weight)

Every 3min x 5

3 Push Press – 2s lower each rep

AMRAP Chin-Ups

build to 3RM

Conditioning (5 Rounds for time)

For Time (10min cap)

50-40-30-20-10

Push-ups

75 Double Unders between sets

Accessories (No Measure)

4 sets:

10 DB Seated Curls

50 Banded face pulls

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