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 – Functional Mobility & Strengthening
Warm-up
1000m Row
10 Min Time CAP
Skill Work/Skill Strength Work
5 Part Strength/Skill Work
20 Mins
4 Min EMOM
Hollow Holds w/ 6 Rep TEMPO Chest Press
4 Min EMOM
6 Reps Alternating DB TEMPO Gorilla Rows
(DB touches the ground)
4 Min EMOM
6 Reps Standing Alternating DB Shoulder Press
4 Set of 90Sec
6 Each Side Single Arm Plank DB Rows
Tabata (20 sec work 10 sec Hold)
90 Degree Elbow Flexed DB Isolate Hold for 10sec