Monday

CrossFit One Way – CrossFit

Announcements:
A) Sign up to our CrossFit One Way Cruise! (Set sail on Jan 6th- Jan 09 2017). $100/person deposit by July 1st 2016. More details at the box

B) This is our first week of our official fitness bootcamp. ONE WAY FIT CAMP will be held every
Tuesday- 6pm
Thursday- 6pm
Saturday- 9am

If you are an athlete with an Unlimited Membership then this bootcamp is included in your membership. If you have another membership (3x/week, and 2x/week) and would like to add in the bootcamp, then come talk to us about upgrading your membership to Unlimited!

Please continue to spread the news about our new bootcamp program as well as our awesome CrossFit classes.

Let’s work!

Weightlifting

Overhead Squat (5×2)

3 second hold at the bottom of the OHS for each rep.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Scaled- 115/75

*10 min cap

Metcon (AMRAP – Reps)

Stamina- w/ a running clock:

5 min to perform Amrap of:

Burpees

Then…

Metcon (AMRAP – Reps)

5 mins to perform Amrap of:

Dubs/ Singles

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