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Thursday

CrossFit One Way – CrossFit Guess What Thursday???

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Wednesday

CrossFit One Way – CrossFit Today is called the Jump Rope Clinic. We will be starting off with the technique of jump roping and then the steps in performing double unders. Finishing off with a metcon. Metcon Metcon (AMRAP – … Continue reading

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Tuesday

CrossFit One Way – CrossFit Metcon Metcon (Time) For time: 30- Front Squat 135/95 20- C2B Pullups 100 Dubs/200 Singles 20- Front Squat 155/105 20- C2B Pullups 100 Dubs/200 Singles 10- Front Squat 185/125 20 C2B Pullups 100 Dubs/200 Singles … Continue reading

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Monday

CrossFit One Way – CrossFit Weightlifting Back Squat (5×3) Climb. Finish at heaviest weight for 3 reps. 25 min cap. Metcon Metcon (AMRAP – Reps) Amrap 10: 1 Handed KB Clean and Press 53/35 Scaled- 35/25 or DB Rtg- 70/53Kettlebell … Continue reading

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Friday

CrossFit One Way – CrossFit Metcon Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-upsIn honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010To learn more about Coe click hereScaled- … Continue reading

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One Way Fit Camp

CrossFit One Way – One Way Fit Camp Metcon (No Measure) Warm- Up Split up into Two Groups. Prepare for 1 minute of work and 30s break to transition Circuit A 3 Rounds Wall Ball Shot Oblique Med ball toss … Continue reading

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Wednesday

CrossFit One Way – CrossFit Metcon Metcon (Time) Happy Birthday Gabby With a team of 2 3 RFT: 14- Cluster 135/95 140- Dubs/280 Singles 14- Stoh 155/105 14- Burpee over bar 14- Power Clean 185/125 14- Hspu/Hrpu 14- Deadlift 275/215Rules: … Continue reading

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One Way Fit Camp

CrossFit One Way – One Way Fit Camp Metcon (No Measure) TABATA TUESDAY Each Tabata circuit will be performed twice with 20s of work and 10s of rest for a total of 8 Rounds at a total of 4 breath … Continue reading

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Tuesday

CrossFit One Way – CrossFit Bring your running sneakers! Metcon Metcon (No Measure) 200m Repeats 5 sets @ 60-70%Not at max speed. Metcon (Time) 3 RFT: 50 Explosive Pushups 25 Kb Snatch 53/35 50 Air Squat Jumps Scaled- Pushups, Dumbell … Continue reading

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Monday

CrossFit One Way – CrossFit Hey One Way Peeps. We do have a LATE TO CLASS POLICY. Read on… ***IF YOU ARE 15 MINS LATE, YOU CANNOT PARTICIPATE IN THAT HOUR CLASS. 1. The classes are not a come and … Continue reading

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