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

Dynamic warm-up | 5:00

1 round:
Buttkickers
High knees
Lateral shuffles
4 shuttle runs
- Each movement is 25 ft down and back.

1 round:
20 air squats
15 scap pull-ups
10 burpees

260406

- RX -
For time:
800-m run
80 pull-ups
80 deadlifts (95/135 lb)
800-m run
- Partition the pull-up and deadlift reps any way.

- INTERMEDIATE -
For time:
800-m run
60 pull-ups
60 deadlifts (75/115 lb)
800-m run
- Partition the pull-up and deadlift reps any way.

- BEGINNER -
3 rounds for time:
200-m run
20 jumping pull-ups
20 deadlifts (35/45 lb)
200-m run

Stretching

1 set:
200-m recovery walk
:30 forearm stretch/side
:30 banded lat stretch/side
1:00 cat-cow

Masters 55+

- MASTERS 55+ -
For time:
800-m run
60 pull-ups
60 deadlifts (75/115 lb)
800-m run
- Partition the pull-up and deadlift reps any way.

At-home

- AT-HOME -
For time:
800-m run
80 alternating DB rows in a plank
80 DB deadlifts (35/50 lb)
800-m run
- Partition the pull-up and deadlift reps any way.
- Use two dumbbells.

-- Work Your Weakness --

Below is this week's Work Your Weakness. You can perform these workouts at any point during the week!

- STRENGTH I -

On a 20:00 clock:
Build to a 1-rep-max clean and jerk

- STRENGTH II -

On a 20:00 clock:
Build to a 1-rep-max shoulder press

- STRENGTH III -

For time:
800-meter sled drag (25/45 lb)

- SKILL I -

3 sets:
:30 single-arm ring plank hold, right
:30 single-arm ring plank hold, left
:30 L-sit hold

- STAMINA I -

3 rounds for time:
300-meter run
:30 rest
200-meter run
1:00 rest
100-meter run
1:30 rest