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Month: June 2019

  • CrossFit – Sat, May 4

    Announcements The Friday CrossFit 715pm class has been discontinued. The class has been replaced by the Active Recovery class for Friday @715pm going forward. This class will be instructed by Coach Pai. All members welcome! Competitors class starts this Saturday with Coach John @11am. This class is recommended for you if you are high level…

    Read More: CrossFit – Sat, May 4

  • CrossFit – Fri, May 3

    CrossFit One World – CrossFit Deadlift (E2MOM 5×5 80%) Metcon (Time) 4 rounds for time: 50 Double Unders 25 Deadlifts 155/105# 25 Sit-ups w/ Plate 25/15#

    Read More: CrossFit – Fri, May 3

  • CrossFit – Thu, May 2

    CrossFit One World – CrossFit Shoulder Press (E2MOM 5 x 5 then max push press 80%) on last set, perform 5 press then max rep push press Metcon (Time) 5 rounds for time: 15 Devil Press 50/35# 400 m Run

    Read More: CrossFit – Thu, May 2

  • CrossFit – Wed, May 1

    CrossFit One World – CrossFit Front Squat (E2MOM 5×5 80%) Metcon (Time) 10 rounds 100m run 10 air squats 10 OH alternativing Lunges 10 ground to overhead with plate plate = 45/25 CAP 25 mins

    Read More: CrossFit – Wed, May 1

  • CrossFit – Tue, Apr 30

    CrossFit One World – CrossFit Clean and Jerk (E2MOM 5 x 3 Position Clean + 1 Jerk Above Knee, Below Knee, Ground 80%) Metcon (Time) 21-15-9 reps for time: Deadlifts 185/135# Thrusters 95/65#load and unload bar each round

    Read More: CrossFit – Tue, Apr 30

  • CrossFit – Mon, Apr 29

    CrossFit One World – CrossFit Snatch (E2MOM 5 x 3 Position Snatch Above Knee, Below Knee, Ground 80%) Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 10/8 Cal Row 10 alt DB snatches 10 Goblet squats 50/35

    Read More: CrossFit – Mon, Apr 29

  • CrossFit – Sun, Apr 28

    CrossFit One World – CrossFit Back Squat (12 Min E2MOM 4 Rep Back Squat @ 75% RM) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Double Under 15 Burpee 10 Deadlift 115 / 155 15 Floor Thrusters 20 Mountain Climber

    Read More: CrossFit – Sun, Apr 28

  • CrossFit – Fri, Apr 26

    CrossFit One World – CrossFit Snatch (E2MOM 5 x 3 Position Snatch Above Knee, Below Knee, Ground 75%) Metcon (Time) 5-4-3-2-1 x00m run x snatch 2x hand release push up 3x air squatExample in round of 3 300m run 3 snatch 6 hand release push up 9 air squats

    Read More: CrossFit – Fri, Apr 26

  • CrossFit – Tue, Apr 23

    CrossFit One World – CrossFit Front Squat (E2MOM 5×5 75%) Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

    Read More: CrossFit – Tue, Apr 23

  • CrossFit – Mon, Apr 22

    CrossFit One World – CrossFit Push Press (E2MOM 5 x 5 (then max Jerk) 75%) on last set, perform 5 push press then max rep jerk Metcon (Time) 10 rounds for time: 10 Russian Kettlebell Swings 70/53# 10 KB Overhead Squats 70/53# 10 single Arm Suitcase Lunges 70/53#

    Read More: CrossFit – Mon, Apr 22

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  • CrossFit – Sun, Nov 24

    CrossFit One World – CrossFit Bear Complex (12 Min E2MOM 3 Rep Bear Complex @ 55% Push Press Add 5 Pounds every Set) Power Clean Front Squat Push Press Back Squat Second Push Press LVL 1 Beat the Rush (Time) For Time 50 Plate Air Squats 25/15 40 Plate Sit ups 30 Plyo Plate Push…

  • CrossFit – Sat, Nov 23

    CrossFit One World – CrossFit Annie (Time) 50-40-30-20-10 Double-unders Sit-ups 221115 (AMRAP – Rounds and Reps) 12 minute AMRAP of: 12 kettlebell swings 12 kettlebell squats 12 single-arm kettlebell push presses ♀35lb KB ♂ 53lb KB

  • CrossFit – Fri, Nov 22

    CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (Time) 6 Rounds For Time 15 American Kettle-Bell Swings 10 KB Goblet Squats 5 Toes to Bar Rx KB 53/35 RX…

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