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 Upper
Warm-up (No Measure)
400m run
pec stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
25 band pull aparts
10 Scap Push-ups
5 MB Rotation Slams
Strength (5 Rounds for weight)
Every 3min x 5
Pause Floor Press x 6
Three point DB Row x 12/ea
take bar out of rack
Conditioning (AMRAP – Rounds and Reps)
AMRAP 12mins
400m Run
12 Alt DB Snatches 50/35lbs
10 Hand-Release Push-Ups
Accessories (No Measure)
3 sets:
10 DB Arnold Press
12 Ring Rows