***The Reebok CrossFit ONE Training Grounds are here! 20+ of the worlds top athletes will be throwing down at RCF1 in preparation for Carson!

We believe training with athletes who are as good as you, if not better, will push your limits and expand the margins of your experience. In addition to the physical and mental challenge, this is an unrivaled opportunity to train with the fittest athletes in the world. That is the purpose of the Training Grounds. Read More 

Warm Up:

Work Up to 85% of Your 1 Rep Max Back Squat 


5×3 Back Squats
After Each Set = Max Pull- Up


5 Rounds For Time:
15 Calorie Row
10 Burpee Jump Over Rower

ONE Nation Competitors:

Max Strict Pull Up then,
Stay Hanging for Max Kipping Pull Up

After Bash:


Travel WOD:

5 Rounds For Time:
Sprint 200m
10 Burpees