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Wednesday

CrossFit One Way – CrossFit Metcon Metcon (No Measure) 5 Sets- 200m Fireman carry Scaled- Piggyback Metcon (No Measure) Conditioning: 5 Super Set Lateral Raises (until failure) Stationary Lunge onto 1 leg (w/ resistance)

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Tuesday

CrossFit One Way – CrossFit Metcon Metcon (No Measure) Conditioning: Sprint Program 5 Sets @80% Metcon (Time) For time: 50 Sit­ups 50 Double­unders 50 Sit­ups Walking Lunge, 50 steps 50 Sit­ups 50 Burpees 50 Sit­upsIf you have a vest, bring it!

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Monday

CrossFit One Way – CrossFit Beach WOD this Saturday 9am! Pompano Beach, take Atlantic all the way east. Come join us in our HERO Wod. Memorial Day. Monday May 29th at 9am only! Wear some patriotic apparel and let’s get … Continue reading

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Friday

CrossFit One Way – CrossFit This Saturday meet us at Coral Glades High School in Coral Springs. We are meeting at the Track. Starts at 9am! Metcon Metcon (Time) For time: 50 Strict Hspu *Penalty- 25 Air Squats Scaled 100 … Continue reading

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Thursday

CrossFit One Way, CrossFit One Way – CrossFit Update: Saturday Track meet at 9am at Coral Glades High School Track. 2700 Sportsplex Dr, Coral Springs, FL 33065. Beach WOD Saturday, May 27th. Pomoano Beach. Take Atlantic Blvd and head east … Continue reading

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Wednesday

CrossFit One Way – CrossFit This Saturday we will be hitting the Track for our 9am workout! Right next to Coral Glades High School 2700 Sportsplex Dr, Coral Springs. Metcon Metcon (No Measure) Conditioning: The Super Set Train.Coach’s discretion. He … Continue reading

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Tuesday

CrossFit One Way – CrossFit Metcon Metcon (AMRAP – Reps) Tabata 6 Rounds 1 Min on/ 1 Min off Band Cluster Burpees V Ups*Band Cluster- done with resistant band. Clean with squat then thrust bands overhead. Perform as many reps … Continue reading

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Monday

CrossFit One Way – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Team of 2 Amrap 16: 10 Team Plank Pushup 200m Buddy Carry 20 Partner Situps 30 ATG Partner Squats*Team Plank Pushup: One person holds a push up plank … Continue reading

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Friday

CrossFit One Way – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) The 10, 10, 10 10 Mins 10 Exercises 10 Reps Each As Many Rounds As Possible. Pushup Squat Criss Cross Mountain Climbers Alt Jumping Lunges Burpees Leg Lifts … Continue reading

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Thursday

CrossFit One Way – CrossFit Bring your mats! Time for a Guess What Thursday session today!

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