class schedule
Branded One CrossFit offers classes six days a week at our convenient Las Vegas location. All classes are held in a group setting and are led by our trainers who will help coach you on proper technique and form.
* Please note: The gym is physically closed from 10am - 3pm M-F, and all day on Sunday. *
Workout of the Day
Warm-up
## Calf prep | 2:00**1 set:**
200-meter jog
1:00 standing calf stretch/side
## Jump-rope warm-up | 5:00
**1 set:**
:20 single-unders
:10 rest
:20 single-under jog in place
:10 rest
:20 single-under jump front to back
:10 rest
:20 single-under jump side to side
:10 rest
:20 single-under left leg
:10 rest
:20 single-under right leg
:10 rest
:20 double-unders or attempts
## Gymnastics skill and squat prep | 7:30
**3 rounds for quality:**
:20 hollow hold
:10 rest
:20 arch hold
:10 rest
:20 ring support hold
:10 rest
:40 wall-facing squats (:03 down, :03 up)
:20 rest
Skill Work
Pre-workout skill4 rounds:
:10 heavy or high wall-ball shots
:20 rest
:10 triple-unders
:20 rest
- Use a 20/30-lb ball or throw to a 10/11-ft target.
260604
- RX -3 rounds for time:
30 wall-ball shots (14/20 lb)
90 double-unders
- INTERMEDIATE -
3 rounds for time:
30 wall-ball shots (10/14 lb)
45 double-unders
- BEGINNER -
3 rounds for time:
15 wall-ball shots (10/14 lb)
90 single-unders
Stretching
1 set:1:00 couch stretch/side
1:00 KB calf smash
-MASTERS 55+-
- MASTERS 55+ -3 rounds for time:
30 wall-ball shots (10/14 lb)
90 double-unders
At-home
- AT-HOME -3 rounds for time:
30 dumbbell front squats (35/50 lb)
90 double-unders
- Use two dumbbells.