Month: December 2016
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Bootcamp July 27, 2014 (Sunday)
Read More: Bootcamp July 27, 2014 (Sunday)Boot Camp Session 12 is in full swing! A little run in the rain on an early Sunday Morning…
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Yoga July 27, 2014 (Sunday)
Read More: Yoga July 27, 2014 (Sunday)Hey OneWorlders! Grand Master Yogi Justin is out of town this weekend. Enjoy Sunday with your family! Hydrate, sunscreen, and do goofy stuff! We hit it hard on Monday!
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Team WOD July 26, 2014 (Saturday)
Read More: Team WOD July 26, 2014 (Saturday)Good morning all! Sunglasses, hat, and sunblock recommended for todays’ outdoors wod! Enjoy Coach Dru & Coach Smita’s Team WOD! In teams of 2 One KB per team: 1 lap around the building with a band and a kettlebell 35/24 (Each partner must always be holding one end of the band) 80 one arm KB…
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A Word about Nutrition
Read More: A Word about NutritionA good amount of you have asked questions about specific supplements ranging from: Fat Loss… Muscle Recovery Pre/Post Workout Muscle Gain Mental Focus General Health Protein Cleansing Allison will stop by the gym again tomorrow, Saturday July 25th to answer more of your questions. She will have products available for you to purchase, as well as products…
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Gymnastics July 30, 2014 (Wednesday)
Read More: Gymnastics July 30, 2014 (Wednesday)In crossfit we perform high volume movements during WODs. 100 pull ups for time is likely to cause calluses to rip or create hot spots where the first layers of skin peel off. Taking care of your hands is essential in the prevention of those nasty bloody rips. Back in my competitive days of gymnastics,…
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WOD July 25, 2014 (Friday)
Read More: WOD July 25, 2014 (Friday)What’s up Everyone! Here’s the workout for Friday July 25 2014: Tier 13 x 5 Bench Press3 x 10 Push Ups (assisted is ok)3 x 20 Ab Mat Sit Ups1500m Row for time Tier 23 x 5 Bench Press3 x 10 Strict Push Ups (45# plate under feet)3 x 15 Knees to Elbow 2000m Row…
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Save the Day One Worlders!
Read More: Save the Day One Worlders!There are a lot of fantastic classes and clinics being offered at One World. Check out the Upcoming Events for the lineup of upcoming classes! See all upcoming events: Upcoming One World Events
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WOD July 24, 2014 (Thursday)
Read More: WOD July 24, 2014 (Thursday)What’s up everyone! The week started off pretty strong, I’m assuming all of you are a little beat up tonight. Tomorrow will be a day that you can work on a skill, Double Unders!Here’s the workout for Thursday, July 24 2014:Warm UpStretch Shoulder/Hip/Lower Back Mobility (nothing less than 10 minutes)Tier 1 and 24 x 100…
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WOD July 23, 2014 (Wednesday)
Read More: WOD July 23, 2014 (Wednesday)What’s up CF’ers! Here’s the workout for Wednesday July 23: Tier 1-3 Take 12 to 15 minutes to find a heavy deadlift single. Then, start a 10 minute running clock. At 80-85% of your heaviest single, complete 1 deadlift and 12-15 lateral jumps over your bar, every minute for 10 minutes. *Complete the following reps…
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WOD July 22, 2014 (Tuesday)
Read More: WOD July 22, 2014 (Tuesday)What’s Up Everyone! Here’s the workout for Tuesday July 22 2014: Tier 13 x 5 Back Squat (challenge weight)6 Minutes – Toes To Bar PracticeComplete the following for time:“Nancy”5 Rounds 400m Run15 Overhead Squats (empty bar) Tier 23 x 5 Back Squat @ 75%6 Minutes – Pull Up PracticeComplete the following for time:“Nancy”5 Rounds400m Run15…
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CrossFit – Sun, Dec 22
CrossFit One World – CrossFit Hang Power Snatch 12 Min E2MOM 5 Hang power Snatch 3 Snatch Grip Deadlift @ 75 % 1 RM HPS Snatch Grip Deadlift LVL 1 Dice (AMRAP – Rounds and Reps) 15 Min AMRAP 21 – Wallballs 20/14 Rx+ 30/20 15 – Cal Row Rx+ Assault Bike 9- Pull ups…
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CrossFit – Sat, Dec 21
CrossFit One World – CrossFit Plank Challenge (Time) MAX Plank HOLD RX- From Elbows Scaled- From Hands Cannot switch back and forth). 221002 (Time) 4 rounds for time of: 18 deadlifts 12 hang power cleans 9 push jerks 400-m run ♀ 75 lb ♂ 115 lb
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CrossFit – Fri, Dec 20
CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Back Squat Increase 5 Every Set) Metcon (4 Rounds for reps) 12 Min E3MOM 5 Bear Complex Max Rep Wallball Rx Bar 135/95 WB 20/14 Rx+ Bar 155/115…