Month: July 2024
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Gymnastics: Arch Rocks
Read More: Gymnastics: Arch RocksThe flip side of the hollow body position is the arch hold -aka Superman. Both positions are equally important. To perform the arch hold, start by laying flat on your stomach with your arms covering your ears and your feet glued together. Simultaneously lift your head, chest and shoulders as you lift your heels up…
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WOD September 2, 2014 (Tuesday)
Read More: WOD September 2, 2014 (Tuesday)What’s Up Everyone! I hope you enjoyed spending time with Family and Friends today. Here is the WOD for tomorrow, Tuesday, September 2nd. Tier 1 2 Cleans + 1 Jerk @ challenge weight2 Cleans + 1 Jerk @ challenge weight2 Cleans + 1 Jerk @ add 10 – 20lbs1 Clean + 1 Jerk @ challenge weight…
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Schedule Update: Sept 2, 2014 (Tuesday)
Read More: Schedule Update: Sept 2, 2014 (Tuesday)What’s up everyone! I hope you enjoyed spending time with family and friends today. Due to the short schedule this week, we will have classes scheduled Tuesday September 2 (full schedule), Wednesday September 3 (full schedule and Thursday September 4 (full schedule). Friday September 5 there will only be 2 classes on the schedule, 6:30am…
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Boot Camp September 1, 2014 (Monday)
Read More: Boot Camp September 1, 2014 (Monday)What’s up Boot Campers! Here’s a friendly reminder about this weekend’s Holiday Schedule: Sunday August 31 – Yoga With Justin, 8am. Monday September 1 – “Bring a friend Boot Camp” 5:30am and 6:00pm and 8:00pm
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WOD September 1, 2014 -Labor Day (Monday)
Read More: WOD September 1, 2014 -Labor Day (Monday)Please enjoy tomorrow’s Labor Day Holiday! There are no CrossFit classes scheduled for Monday, September 1 (Labor Day). ***One World Boot Camp is having class at 5:30am and 6:00pm to 8:00pm. THESE HOURS WILL BE THE ONLY OPEN GYM HOURS for anyone looking to complete a quick holiday workout. Drive safe and drink responsibly!
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Yoga: Creativity
Read More: Yoga: Creativity“A creative man is motivated by the desire to achieve, not by the desire to beat others.” – Ayn Rand
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Bootcamp August 29, 2014 (Friday)
Read More: Bootcamp August 29, 2014 (Friday)6pm crew rocking it! Great job everyone!
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WOD August 29, 2014 (Friday)
Read More: WOD August 29, 2014 (Friday)What’s up everyone. It looks like a huge majority of you enjoyed your rest day today. There’s a small possibility that yoga/active stretching will be added to the rest days. I’ll keep everyone posted. Here’s the workout/format for tomorrow’s workout. Enjoy and good luck. Friday August 29, 2014 Class clock starts at 0:000:00 – 12:00min…
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Crossfit Team Series Starts August 28, 2014
Read More: Crossfit Team Series Starts August 28, 2014By Joy Lin Ong Just thought to share in case some of you may like to represent OW. This is the CrossFit HQ’s Team Series.There are Rx, Scaled and Masters divisions.For details, visit the Crossfit HQ Team Series website at: https://teamseries.crossfit.com/ **TEAM SERIES OVERVIEW** The series will consist of three separate competitions, each featuring…
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WOD August 28, 2014 (Thursday) Rest Day
Read More: WOD August 28, 2014 (Thursday) Rest DaySomeone left their empty box of food on the counter. I opened the bag to see what it was and a huge amount of flies came out of the box. I have no idea who this box belongs to but if you’re reading this post… I Got My Eye On You! Like A Hawk… Enjoy…
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CrossFit – Sat, Oct 5
CrossFit One World – CrossFit 500m Row (Time) Max Effort 500m Row 190602 (Time) For time: Row 2,000 meters 21 cleans 15 thrusters Row 1,000 meters 15 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters ♀ 95 lb. ♂ 135 lb.
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CrossFit – Fri, Oct 4
CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 3 Overhead Squat @ 50 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Iron Abs (Time) For Time 21-15-9 Overhead Squats Burpees *Run 800 Meters after each round Rx 75/55 RX+ 135/95
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CrossFit – Thu, Oct 3
CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press @ 50% Bodyweight Increase Weight by 5 every set 4 Strict Pull up / 8 Ring Rows (Right After Floor Press)) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 5 Wall Walks 100 Ft Shuttle Runs 5 Devils Press 100 Ft…
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