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
Banded warm-up | 5:002 sets:
5 plank to downward dog
10 banded pull-aparts
5 push-ups + look right and look left
10 banded pass-throughs
Dynamic warm-up | 6:00
2 sets:
:30 up-downs
10 ring rows
20 mountain climbers
:30 jump rope
5 strict pull-ups (scale to foot-assisted pull-ups)
20 sit-ups
- Rest :10-:20 between movements.
Jump rope test | 4:00
On a 1:00 clock:
Max unbroken jump rope set (triple, double, single)
- Athletes are allowed two attempts.
Skill Work
Pre-workout practice2-3 attempts:
2 strict pull-ups + 2 kipping pull-ups + 1 chest to bar pull-up
Max unbroken jump rope (triple, double, single) in one minute
- You get one redo.
Post-workout test
1 set:
Max unbroken supinated grip chin-over-bar hold
260221
- RX -For time:
2-4-6-8-10
Bar muscle-ups
60-50-40-30-20
Double-unders
- INTERMEDIATE -
For time:
2-3-4-5-6
Bar muscle-ups
50-40-30-20-10
Double-unders
- BEGINNER -
For time:
2-3-4-5-6
Pull-up
40-30-20-10-10
Single-unders
- Perform kipping or jumping pull-ups.
Stretching
1 set:1:00 standing pike stretch
1:00 banded lat stretch
1:00 forearm extension stretch
-MASTERS 55+-
- MASTERS 55+ -For time:
2-3-4-5-6
Bar muscle-ups
50-40-30-20-10
Double-unders
At Home
- AT-HOME -For time:
2-4-6-8-10
Double-dumbbell devil's presses (35/50 lb)
60-50-40-30-20
Lateral hops over the dumbbell