I am in the process of working with a decal printing company to get new CrossFit One World decals. I'm pretty stoked. They are going to be very similar to the decal sported by our friends at Lahaina CrossFit: Our decal will say "CrossFit One World." Where their's says "Westside," ours will say "Union City". Our Established date will be 2007. Size will be approximately 4" x 6". I will let you know when they arrive.
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WORKOUT 1/24/2014
- 5/3/3/1/1/1/1 power clean or clean
Then....
Complete 10 rounds for time of:
- 3 power cleans (M:135#/W:95#)
- 7 box jumps
If you feel more comfortable with the lifts in the hang position, go for it.
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8 WEEK WEIGHTLIFTING CYCLE by Catalyst Athletics
Day 19 (Friday)- REST DAY!
Day 20 (Saturday)-
- Snatch - 60%x2, 70%x2, 80%x1, heavy single
- Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, heavy single
- Back Squat - 70% x 3, 75% x 3, 80% x 3, 85% x 3, 3RM
- Straight leg deadlift - 3x5
Day 21 (Sunday)- REST DAY!
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