WELCOME TO CROSSFIT MILE ZERO

CrossFit is a core strength and conditioning program that is effective and beneficial for Athletes at every level of skill and experience. CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. 

CrossFit Mile Zero offers group CrossFit training as well as Specialty Classes such as CrossFit Gymnastics and Olympic Weightlifting. We also offer a unique and fun CrossFit Kids program. We are the largest and most well-equipped CrossFit facility in the Florida Keys, offering eleven classes per day -  Monday through Friday, weekend classes, and Open Gym hours. 

Location

We are located at 3224 Flagler Ave, Key West, Florida,
between Bank of America and the Mobil gas station. 

Social Media

Check us out on Instagram @crossfitmilezero and on Facebook

Had several questions on this over the past few weeks. Here are some tips to gripping the pull-up bar from the CF Gymnastics team.

#Repost @cfgymnastics with @get_repost
・・・
|MORE EFFICIENT MOVEMENT|
......
🔸Over the next week we will focus on drills to make your #crossfitgymnastics skills more efficient.
.......
Grip matters! Check out why!
🔺”MEATY” Palm Grip
1. Thumbs around bar - always! You generate a lot of momentum when kipping, this will help you stay safe when fatigued.
2. Think of how you grip the barbell - you try to get as much grip on it as possible - Apply this knowledge to the rig.
3. The more your palm is around the rig, the stronger your grip is because you are able to use a larger muscle group.
.......
AFTER the photo you will see a video to  demonstrate a more efficient grip!
.......
🔸Practice with just jumping into an “meaty” palm grip
🔸Then try a few slow beat swings - If you lose grip, jump down and re-grip.
Eventually you will build up the strength to continue to hold this grip longer and longer as you practice more.
🔸Practice with strict pull-ups as well, this will help with building muscle memory too.
.......
Grips @wodndone
......
🔺Not sure if you are attacking this skill correctly? No problem.
Our #cfgcourse will walk you through the steps necessary to perform & coach the beginner to the advanced  athlete 🤸‍♂️
🔺 training.crossfit.com for more INFO
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#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #cfgcoach

Had several questions on this over the past few weeks. Here are some tips to gripping the pull-up bar from the CF Gymnastics team. #Repost @cfgymnastics with @get_repost ・・・ |MORE EFFICIENT MOVEMENT| ...... 🔸Over the next week we will focus on drills to make your #crossfitgymnastics skills more efficient. ....... Grip matters! Check out why! 🔺”MEATY” Palm Grip 1. Thumbs around bar - always! You generate a lot of momentum when kipping, this will help you stay safe when fatigued. 2. Think of how you grip the barbell - you try to get as much grip on it as possible - Apply this knowledge to the rig. 3. The more your palm is around the rig, the stronger your grip is because you are able to use a larger muscle group. ....... AFTER the photo you will see a video to demonstrate a more efficient grip! ....... 🔸Practice with just jumping into an “meaty” palm grip 🔸Then try a few slow beat swings - If you lose grip, jump down and re-grip. Eventually you will build up the strength to continue to hold this grip longer and longer as you practice more. 🔸Practice with strict pull-ups as well, this will help with building muscle memory too. ....... Grips @wodndone ...... 🔺Not sure if you are attacking this skill correctly? No problem. Our #cfgcourse will walk you through the steps necessary to perform & coach the beginner to the advanced athlete 🤸‍♂️ 🔺 training.crossfit.com for more INFO --------------------------- #cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #cfgcoach

Today for #WCW we are celebrating bad ass mom, business woman, and athlete Colleen Quirk. Check out her answer to our profile questions below. ———————————————
How many years have you lived in the Keys? 
I've been here 28 years

What sort of work do you do?
I own and operate Fish Busterz Fisheries.  We buy and sell seafood throughout the country.  We sell in bulk as whole fish and cut to order for restaurants and retailers in the Keys. In addition, we have a seafood counter for individual customers to purchase fresh seafood. 
Give us one favorite thing about the Keys, something you love. 
I love the people! We take for granted how easy it is to find like minded people down here.

Give us an example of your involvement with the community outside of work.
My husband and I raised two sons down here and both attended St. Mary's, which entailed a ton of volunteer work. I am currently the president of Womankind, a nonprofit medical center for everyone.  I have been involved with the organization for 16 years. I coached middle school girls basketball at St. Mary's for 15 years. I am also the treasurer of the “I Love Stock Island” non-profit. 
How long have you been doing CrossFit?
Been doing CrossFit for 3 years now.

What got you started? 
I was weight training and doing pilates and got bored with it. Needed a change!

Do you feel as though working out with us is making a difference in your everyday life? 
Crossfit has definitely made a difference.  I am stronger and overall more fit physically and mentally.  I feel like my body is more balanced, more flexible and happier. 
What is your favorite thing and least favorite thing about CrossFit? 
I love the mental challenge that crossfit offers.  There are good days and bad. On those bad days I over analyze what went wrong and how I can do better next time. I also love the people. There is nothing like suffering right next to someone you care about. My least favorite thing about crossfit is the animal stretches....bear crawl, duck walk, spider crawl, bunny hops!  Oh and RUNNING.
@crossfitmilezerokeywest @crossfitmilezerokeywest #PowerfulWomen #StrongCommunity #CFMileZero #CFMZ #KeyWest #KeyWestFlorida

Today for #WCW we are celebrating bad ass mom, business woman, and athlete Colleen Quirk. Check out her answer to our profile questions below. ——————————————— How many years have you lived in the Keys? I've been here 28 years What sort of work do you do? I own and operate Fish Busterz Fisheries. We buy and sell seafood throughout the country. We sell in bulk as whole fish and cut to order for restaurants and retailers in the Keys. In addition, we have a seafood counter for individual customers to purchase fresh seafood. Give us one favorite thing about the Keys, something you love. I love the people! We take for granted how easy it is to find like minded people down here. Give us an example of your involvement with the community outside of work. My husband and I raised two sons down here and both attended St. Mary's, which entailed a ton of volunteer work. I am currently the president of Womankind, a nonprofit medical center for everyone. I have been involved with the organization for 16 years. I coached middle school girls basketball at St. Mary's for 15 years. I am also the treasurer of the “I Love Stock Island” non-profit. How long have you been doing CrossFit? Been doing CrossFit for 3 years now. What got you started? I was weight training and doing pilates and got bored with it. Needed a change! Do you feel as though working out with us is making a difference in your everyday life? Crossfit has definitely made a difference. I am stronger and overall more fit physically and mentally. I feel like my body is more balanced, more flexible and happier. What is your favorite thing and least favorite thing about CrossFit? I love the mental challenge that crossfit offers. There are good days and bad. On those bad days I over analyze what went wrong and how I can do better next time. I also love the people. There is nothing like suffering right next to someone you care about. My least favorite thing about crossfit is the animal stretches....bear crawl, duck walk, spider crawl, bunny hops! Oh and RUNNING. @crossfitmilezerokeywest @crossfitmilezerokeywest #PowerfulWomen #StrongCommunity #CFMileZero #CFMZ #KeyWest #KeyWestFlorida