AMRAP & EMOM

Tomorrow we have both an EMOM and an AMRAP. We have a lot of new people at the gym, who may be new to Crossfit… so for those of you still learning the terms, AMRAP means ‘as many rounds/reps as possible’ And EMOM means, ‘every minute on the minute.’ An AMRAP is...

Double Under Wonder

Hoe many of you are practicing your DUs on your off time?? :). …ready, set, goooooo!!!!! Wednesday October 23rd Conditioning 6 Rounds Max Distance Row in :45 :15 Rest/transition Max Reps Double Unders with a heavy rope in 1 Minute Rest 2:00 Between...

Competition opportunity!

In addition to the ‘Clang & Bang’ on 1/4/20, Crossfit One World has a throw down on 12/7.  Teams of 4 will compete for prizes! This competition is also a fundraiser for needy families, so it’s all for a great cause. Let’s get some CFoF representation at these...

Monday 10/21

Monday October 21st  1. Strength For Time 5 L-Sit Rope Climbs 10 Minute Cap 2. Conditioning For Time 400m Run 50′ Handstand Walk 400m Run 15 Bar Muscle Ups 400m Run 50′ Handstand Walk 400m Run

Week 2

20.2!!  It’s a long one. Short reps and a long clock. Pace yourselves and keep moving. This workout will rely heavily on your efficiency with the jump rope, however your shoulders will be used on all movements. You also have to think about how you can transition...