Announcements
+ October Events & Activities +
– No Yoga for the month of October
11th: All Saturday classes will be held at their regular times.
11th: Breast Cancer Awareness Workout @ 9am
18th: One World Total Competition @ 8am
18th: No Class on Saturday due One World Total Comp
25th: One World Halloween Party (Potluck) @ 7pm
CrossFit One World – CrossFit
Total Body + Metcon
Warm-Up (No Measure)
500m Row
Pec stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
25 Wall Slides
25 Banded face-pulls
25 DB OH Tricep Extensions
Strength (5 Rounds for weight)
Every 3min x 5
3 Pause Bench Press
12 DB bent over rows
2s pause on the bench
Conditioning (5 Rounds for time)
5RFT (12min Cap)
50ft DB Front Rack Lunges 50/35lbs
10 Box Jump Step-Down 24/20″
8 Push-ups