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Sunday fitcamp

CrossFit One Way – One Way Fit Camp Metcon (No Measure) 5 rounds Crab walk dodge ball 4 rounds 12 side to back lunge to balance 1min lateral jump with a 3 second pause at bottom 3 rounds (partner of … Continue reading

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One Way Fit Camp

CrossFit One Way – One Way Fit Camp Metcon (No Measure) “HOT SHOTS” 30 seconds of silence 400m Wall Ball Carry 19 WBS 19 Brupees 19 KB Swings 19 Push Ups 19 Situps 19 Box jumps 19 Jumping Squats 19 … Continue reading

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Friday

CrossFit One Way – CrossFit BIG EVENTS COMING UP: Barbells for Boobs Saturday, October 28th, 2017 @ 10am *This is our biggest fundraising event we do every year. Rock pink, donate for a great cause (Breast Cancer) and workout, enter … Continue reading

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Wednesday

CrossFit One Way – CrossFit Weightlifting Deadlift (Find 1 Rep Max) 30 minutes to find your 1 Rep max. Metcon Metcon (No Measure) Isometric holds 5 sets: Shoulder press half Way up w/ dumbells. Hold for max of 30 seconds. … Continue reading

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One Way Fit Camp

CrossFit One Way – One Way Fit Camp Warm-up (No Measure) TIc Tac Toe Metcon (No Measure) Partner Style Circuits 8 stations 1:00m on 30s break Station 1- Reverse Lunge battle rope waves Station 2 – Sled flyes with rows … Continue reading

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Tuesday

CrossFit One Way – CrossFit Metcon Zembiec (Time) 5 Rounds for time of: 11 Back Squats, 185# 7 Strict Burpee Pull-ups 400m RunIn honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during … Continue reading

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Monday

CrossFit One Way – CrossFit Metcon Metcon (AMRAP – Reps) Emom 12: Even- Amrap Stoh 155/105 Odd- 30 Dubs/60 Singles Scaled: 95/65Score is total amount of Stoh. For every round of jump rope not finish, it’s a 5 rep decrease … Continue reading

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Sunday fitcamp

CrossFit One Way – One Way Fit Camp Metcon Metcon Metcon (No Measure) 2 rounds of 1min on 30sec Knee tuck Knee to elbow Heel touch crunch Russian twist Plank crunch 4 Hungry hungry crab walk Two teams “will be … Continue reading

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Friday

CrossFit One Way – CrossFit Reminder: We are back on regular schedule! Updates: We are extending the pre order for our new shirts. Pre Order before it’s to late! 2 weeks until we put our shirt order in. Contact us … Continue reading

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One Way Fit Camp

CrossFit One Way – One Way Fit Camp Metcon (No Measure) 4 Rounds, 4 movements, 30s each non stop, one minute break DB Bent over Rows DB Arnold Presses DB Upright Rows DB Bicep Curls 200m Run Bodyweight Circuit Pushup … Continue reading

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