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    A) Speed Program: 1. Warm Up 2. Speed Drills- 3x 75m @80%- 90% 1:3 work/rest ratio

About Us

Cofresi Fitness was established in October 2011 following the principle methods and philosophies of CrossFit. Eventually we switch over to the full spectrum of CrossFit’s programming on March 2012 and CrossFit One Way was born.

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What is CrossFit


“I was always intimidated by barbells and lifting weights. Never thought it was possible for me to get a personal record of 75 lbs on my push press or even Deadlift 210 lbs at my age until now! Or even keep up with some of the girls in their 20’s. I am more confident and nothing seems impossible anymore.”
Maddy Nunez, -
“CrossFit One Way has become part of my lifestyle. I am healthier, full of energy and in the best shape I have ever been. I can proudly say that I went from a size 11 in jeans to a size 3. Everyday I wake up looking forward to my WOD and sharing time with my CrossFit One Way family.”
Alex Rojas, -

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From the young to the old, from beginner to the pro. Get motivated, feel the camaraderie, make long lasting friends and become the fittest you can possibly be. Our Workouts are scaled to the level your in, so it's made for anyone and every one. Accept the challenge and see why so many are in love with what we do!

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Recent Posts

Here is our schedule for the rest of the year. We want to wish everyone a Happy Holiday and we look forward to seeing everyone in for the rest of this month! Christmas Eve Dec 24th- 9am Only *The 12 Days of XMas WOD* Christmas Dec 25th– Closed Day after Christmas Dec 26th– No 6am,

Contact Us

CrossFit One Way is located in the Design Row Plaza off Sample Rd between Rock Island and Riverside. Neighbors between Heroes & Villains Comics and Floral & Hearty Designs.

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