One World Boot Camp

I have a designer working on a logo for Boot Camp but i’m in need of a slogan for us. The logo and slogan will be on the website, t-shirts, stickers, business cards, ect. I’d like to use this post to brain storm idea’s and then once we have a list we will vote [...]

Workout
Warm up

1,500 M row

Strength

Jump rope competition!

Workout
“Michael”
Complete three rounds for time.

800 M run
50 GHD Sit ups
50 GHD Back extensions

We can sub Abmat sit ups and Supermans if the GHD is to difficult.

Here is Dominique at the top of mission peak. It took her a few attempts to be able to get all the way up but she made it! This Saturday we will be going up Mission peak as a group. I’ll post the details later on this week but if your interested, it will be [...]

The above picture is the One World crew at the Crossfit Nor Cal Qualifiers.
Workout
Warm Up

1,000 Meter row.

Strength

50-40-30-20-10
Double Unders (If you are doing single skip jump ropes then it is 3 to 1. So for the first round you would do 150 single skips)
Ab Mat Sit ups

WOD
“Cindy’
Complete as many rounds as possible in 20 minutes:

5 pull ups
10 [...]

Facebook Page
We have a new One World Boot Camp Fan page. Click Here to become a Fan. It is brand new so there is not much on there but I have a feeling it will grow pretty fast. We also have a Facebook page for the entire gym. You can check that out here.
Mission Peak
Next [...]

Workout
Warm up

2,000 M Row (12 minute cap)
Wall Stretches

Strength

Every partner gets a GHD machine. Each person will be get to 100 GHD sit ups. While one person is doing GHD sit ups, the partner will be in plank position. You can break up the sets any way you want.

Conditioning
As Many Rounds As Possible in 20 minutes [...]

Scheduling
Next week I will start having Tuesday and Thursday classes at 6:00 A.M. This should help accommodate your schedules and the growing class size. Some time in April I am hoping to add a evening class. Most likely it will be 6:00 P.M. but that is not for sure yet. More on that as it [...]

If you haven’t checked it out, take a look at the new Movement Library. It has videos going over many of the movements that we use. The coach in all the videos is Freddy, one of the owners of the gym.
I wanted to get your opinion on adding a Tuesday and Thursday morning class at [...]

Do you use plastic water bottles every day? Watch this video and consider getting a permanent water bottle.

Today the workout will be the same work out that was done on the first day of Boot Camp. Every once in a while we will repeat work outs to gauge your progress.
Work Out
Warm up

800  m run
Dynamic Stretching

Core Stregth training

For ten minutes.

Single skip jump ropes. Every time you mess up on the jump rope you [...]