Exciting new programming update at Onen!!

Good morning everyone! I hope you are all doing well.

I have some exciting update for you all regarding our programming!

Over the last few months, myself, Jason and Josh have spent  time reviewing our programming and asking ourselves what does an Onen member actually need to become the best CrossFit athlete they can be, what actually develops strength, capacity, skill, confidence and long term progression for everyone.

As coaches, it’s our job to identify weaknesses, build strengths and provide improvement. So that's exactly what our new programme is designed to do.

One thing we've noticed is that athletes often feel they need to look elsewhere to improve. A separate strength programme. Extra conditioning. The list goes on..

But our belief is simple:

If you're consistently training at Onen, you should have everything you need to become strong, fit, skilled and highly competent at CrossFit.

So to support this belief, the structure of our weekly CrossFit classes will look like this:

MONDAY
Back Squat Development and Sprint Conditioning

Building absolute strength and power production whilst developing the ability to express that strength under fatigue.

TUESDAY
Gymnastics Development

Improving body awareness, movement efficiency, positional strength and mastery of fundamental CrossFit skills.

WEDNESDAY
Olympic Weightlifting and Intervals alternating with odd objects

Develop proficiency in the snatch and clean & jerk whilst building the capacity to perform under elevated heart rates. Alternating weeks will focus on learning how to efficiently and safely move and workout with odd objects (sandbags and worm)

THURSDAY
Aerobic Development

Building the engine that underpins everything else. Improving recovery, work capacity and fitness.

FRIDAY
Hero Workout Focus

Classic CrossFit!! (you should be excited!) Longer mixed modal workouts designed to challenge pacing, strategy, resilience and skill execution under fatigue.

SATURDAY
Team Training / Past Open WODS

These sessions will evolve throughout the year depending on the goals of the community and upcoming events.

The reality is that becoming good at CrossFit isn't about doing more. It's about consistently doing the right things:

-Strength
- Gymnastics
-Weightlifting
-Aerobic capacity
-Mixed-modal conditioning
-Skill execution under fatigue

These are the foundations of CrossFit, and this programme has been built to develop all of them.

Our goal is for every member, whether they want to compete, get fitter, get stronger or simply enjoy training, to feel confident that the programme at Onen is giving them exactly what they need to progress.

It’s also worth noting that our additional Gymnastics, Barbell and Hyrox sessions are still there to complement our main programme and give you guys the opportunity to spend time developing specific areas.

So, all you guys need to do? Trust the process, turn up, do the work. We'll take care of the rest!

We’re looking forward to seeing you in the gym soon!

Big loves,

Sasha and the Onen Team Xx