Category: WOD
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WOD September 17, 2014 (Wednesday)
Read More: WOD September 17, 2014 (Wednesday)Wednesday September 17 2014 Warm Up Stretch Mobility… Adjust Weights Tier 1, 2, and 3 – Complete the following for time: 50 Back Squats – (135/95 or 115/75) 40 Front Squats – (115/75 or 95/55) 30 Ovhd Squats – (95/55 or 75/35) and then… 40 WallBalls – (20/14) or (18/12) 30 Pull Ups…
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WOD September 16, 2014 (Tuesday)
Read More: WOD September 16, 2014 (Tuesday)Tier 1, 2, and 3 Bench Press 3 reps @ 70% of 1 rep max bench press 3 reps @ 75% of 1 rep max bench press 3 reps @ 80% of 1 rep max bench press 3 x 1 reps @ 85% of 1 rep max bench press 3 x 1 reps @ 90%…
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WOD September 15, 2014 (Monday)
Read More: WOD September 15, 2014 (Monday)Tier 1, 2, and 3 Back Squat 10 reps @ 70% of 1 rep max squat 8 reps @ 75% of 1 rep max squat 6 reps @ 80% of 1 rep max squat 4 reps @ 85% of 1 rep max squat 2 reps @ 90% of 1 rep max squat and then… Tier…
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YOGA September 14, 2014 (Sunday)
Read More: YOGA September 14, 2014 (Sunday)With Yoga Instructor Justin – Good afternoon One World Boot Camp! This is your friendly neighborhood yoga teacher sending out a warm invite tomorrow for yoga at 8am. I believe there is a 7am Boot Camp class and why not cool down and spend some time afterwards with a Crossfit flow. Mind, body, and spirit…
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2014 Summer Strength Challenge September 2014
Read More: 2014 Summer Strength Challenge September 2014The 2014 Summer Strength Challenge is on! What is the summer strength challenge? The ONE ANOTHER FOUNDATION, INC specializes in bringing in sustainability of water purification systems to orphanages, clinics, schools and small communities. The Challenge is for a good cause. Click on the link for more details. I’d like to see a few of…
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WOD September 12, 2014 (Friday)
Read More: WOD September 12, 2014 (Friday)Here’s the workout for Friday September 12 2014 Tier 1 3 x 2 Power Snatch (challenge weight) 3 x 2 Power Snatch (add 5-10lbs)… 3 x 1 Power Snatch (add 5-10lbs) 3 x 3 Snatch Grip Push Press (same weight across) *Complete the following for time: 50 Overhead Squats (pick a challenge weight) Tier…
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Never Forget 9/11
Read More: Never Forget 9/11By Mary Morentz Never forget the 418 First Responders and 2196 civilian men, women and children that perished in New York on 9/11. We shall Never Forget.
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WOD September 11, 2014 (Thursday Rest Day)
Read More: WOD September 11, 2014 (Thursday Rest Day)Enjoy tomorrow’s rest day. You deserve it!
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Yoga September 10, 2014 (Wednesday)
Read More: Yoga September 10, 2014 (Wednesday)“Art is a spiritual transaction.” -Julia Cameron
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WOD September 10, 2014 (Wednesday)
Read More: WOD September 10, 2014 (Wednesday)Thanks for all the love coming in about the new look in the gym. We really appreciate everyone’s energy and vibe before, during, and after your workout. Great job with the toes to bar, swings, and double unders today! Here’s the workout for Wednesday September 10 2014 Tier 1, 2, and 3 Warm Up…
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CrossFit – Mon, Nov 25
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) Jump and Thrust (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Thrusters 10 Toes to Bar 50 Double Unders Rx Bar…
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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…
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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