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Wednesday

CrossFit One Way – CrossFit Don’t forget to bring your mats to every session! Metcon Metcon (Time) The Juggernaut Circuit Workout- 400 Reps For time: 50 Pushups 50 Jumping Squats 50 Australian Pullups/Trx Row 50 Parking spot hop 50 Hspu … Continue reading

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Tuesday

CrossFit One Way – CrossFit Metcon Metcon (Time) For time: 4 Rounds 10 Pushup 10 Bicep Curls 10 Inverted Pushup 10 Hammer Curls 10 Diamond Pushups 10 Upright Rows Metcon (No Measure) On your own: 5 Super Sets 10- Partner … Continue reading

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Monday

CrossFit One Way – CrossFit Metcon Metcon (Time) For time: 5 Rounds 400m Run/1 Parking lot Run 20 Jumping plyo lunge 10 Flying Superman Pushup 20 Single Leg Hip Thrust (10 each leg)Perform a jumping lunge and return feet back … Continue reading

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Friday

CrossFit One Way – CrossFit Make sure you make it to our 9am class tomorrow (Saturday). We have something in store for you! Cypress Park- 9am! Metcon Metcon (AMRAP – Rounds and Reps) Amrap 10: 10- Declined Pushup 30 Knee … Continue reading

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Thursday

CrossFit One Way – CrossFit Guess What Thursday??? See you at Cypress Park!

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Wednesday

CrossFit One Way – CrossFit Metcon Metcon (No Measure) Conditioning: Trx Suspension Mix Step Ups Metcon (AMRAP – Reps) Squat Program: Complete 100 Partner SquatsGrab a partner, hold and squat. Back Squat and Front Squat. Up a notch with two … Continue reading

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Tuesday

CrossFit One Way – CrossFit See you at Cypress Park. If you have a mat, bring it! At the parking lot! Metcon Metcon (AMRAP – Rounds and Reps) Team of 2 Amrap 30: 1 Parking lot lap 50- Wall Sit … Continue reading

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Monday

CrossFit One Way – CrossFit *If you have, bring your own mat! Regular times! 6am’ers- special location! Rest of our class times will be at Cypress Park at the big parking lot! 1301 Coral Springs Dr, Coral Springs, FL 33071. … Continue reading

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Friday

CrossFit One Way – CrossFit Hey One Way athletes, reminder… NO CLASSES THIS EVENING! Only morning times today. 6am, 8am, 9am. Metcon Metcon (Time) For time: 3-6-9-12-15-18 Hspu Hang Power Snatch 115/75 Overhead Squat 115/75 Scaled- 75/55 Rtg- 135/95 Metcon … Continue reading

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One Way Fit Camp

CrossFit One Way – One Way Fit Camp Warm-up (No Measure) Warm-UP 3:00 – Switch every 30 seconds Iso Wall Squat Holds Plank Holds Fit Camp Workout (No Measure) Super Leg Circuit **switch movement every 30s** 4 Rounds Squat pulses … Continue reading

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