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 | 6:00

2 sets:
10 toe-touch jumping jacks
10 leg swings/leg
10 alternating Samson lunges
10 inchworms

261026

- RX -
6 sets, each for time:
300-m run
100-m recovery walk

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
4 sets, each for time:
200-m run
200-m recovery walk

Skill Work

Post-workout skill work
Accumulate:
10-20 low-ring L-sit muscle-ups or transitions

Stretching

1 set:
1:00 couch stretch/side
1:00 calf stretch/side

Masters 55+

- MASTERS 55+ -
Same as Rx'd

At-home

- AT-HOME -
Same as Rx'd

-- Work Your Weakness --

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

- STRENGTH I -

Clean and jerk
Wave 1:
70% x 3
75% x 2
80% x 1

Wave 2:
75% x 3
80% x 2
80% x 1

Wave 3:
80% x 3
85% x 2
90% x 1

- STRENGTH II -

For load:
Front squat
5-5-5-5-5+
- Max reps on the last set.

- STRENGTH III -

4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
- Use two dumbbells for the farmers carry.

Skill I

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

- STAMINA I -

12 rounds for calories:
:30 bike
:30 rest