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
Progressive warm-up | 10:001 set:
:30 row (easy pace)
:30 alternating Samson stretch
:30 ring rows
1 set:
:30 row (moderate pace)
:30 push-ups to down dog
:30 jumping pull-ups
1 set:
:30 row (moderate pace)
:30 plank hold
:30 pull-ups
1 set:
:30 row (fast pace)
:30 push-ups
:30 pull-ups
Skill Work
Pre-workout:On a 8:00 clock:
Build to a heavy 5-rep touch and go push jerk from the floor
- Athletes may NOT rest with the bar in the front rack between reps.
Community Cup #1
- RX -For time:
1,000-m row
then...
5 rounds of:
25 pull-ups
7 shoulder-to-overhead (85/135 lb)
- INTERMEDIATE -
For time:
1,000-m row
then...
5 rounds of:
15 pull-ups
7 shoulder-to-overhead (65/95 lb)
- BEGINNER -
For time:
1,000-m row
then...
5 rounds of:
10 ring rows
7 shoulder-to-overhead (35/45 lb)
Stretching
Accumulate:1:00 banded shoulder stretch/arm
- MASTERS 55+ -
For time:1,000-m row
then...
5 rounds of:
15 pull-ups
7 push jerks (65/95 lb)
- AT-HOME -
For time:1000-m run
then...
5 rounds:
25 alternating DB rows in a plank
10 DB push jerks (35/50 lb)
- Use two dumbbells.