CrossFit Mile Zero – CrossFit Strength Deadlift (6 Sets on a 2:30 Clock) 3×5 Building to 65% 1×8 at 65% 1×6 at 75% 1×4+ at 85% Workout My Chemical Romance (AMRAP – Reps) Freedom (Rx+) 4 Rounds AMRAP 2 30 Air Squats Max Reps Burpee Box Jump Overs (24/20) -rest 2 minutes between- Independence (Rx)...Read More

CrossFit Mile Zero – CrossFit Workout Dashboard Confessional (Checkmark) Freedom (Rx+) EMOM 36 1. 15/12 Cal Row 2. 12 GHD Sit Ups 3. 12/10 Cal Bike 4. 10 Strict HSPU 5. 200m Run 6. Rest Independence (Rx) EMOM 36 12/10 Cal Row 15 Stick Sit Ups 10/8 Cal Bike 10 HSPU 150m Run Rest Liberty...Read More

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7 Sets on a 2:30 Clock) 4×6 Building to 70% 1×6 @ 70% 1×4 @ 80% 1×2+ @ 90% superset with 15 banded facepulls Bench Press (7 Sets on a 2:30 clock) 4×6 Building to 70% 1×6 @ 70% 1×4 @ 80% 1×2+ @ 90% superset with...Read More

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7 Sets on a 2:30 Clock) 4×6 Building to 70% 1×6 @ 70% 1×4 @ 80% 1×2+ @ 90% superset with 10-15 banded facepulls Bench Press (7 Sets on a 2:30 clock) 4×6 Building to 70% 1×6 @ 70% 1×4 @ 80% 1×2+ @ 90% superset with...Read More

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Rounds DB Cossack Squat x 5/5 Pistol Squat x 5/5 Banded Hamstring Curl or Nordic Curl x 10 DB Cossack Squat Workout Panic! At The Disco (Time) Freedom (Rx+) For Time 21 Squat Snatches (75/55) 200m Run 15 Squat Snatches (95/65) 200m Run...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym Closed Sunday. Gym is Closed. (No Measure) Go outside for a walk, bike, run. Get your groceries for the week and meal prep. Do some light mobility and yoga. Prepare yourself for the week ahead!Read More

CrossFit Mile Zero – CrossFit Partner WOD Flex Wheeler (Time) Freedom (Rx+) For Time, with a partner 60 Cal Bike or 80 Cal Row or 1000m Run -then- 10 Rounds 10 Alt DB Snatch (50/35) 30 Double Unders -then- 60 Cal Bike or 80 Cal Row or 1000m Run Independence (Rx) For Time, with a...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (6 Sets on a 2:30 Clock) 3×6 build to 60% 1×10 @ 60% 1×8 @ 70% 1×6+ @ 80% superset with 5-10 calf raises Front Squat (6 Sets on a 2:30 Clock) 3×6 build to 60% 1×10 @ 60% 1×8 @ 70% 1×6+ @ 80% superset with...Read More

CrossFit Mile Zero – CrossFit Strength Hip Clean High Pull + Hip Clean 8 x (1+1) build to a moderate weight. Focus on driving the barbell up with the legs and keeping the lats tight to keep the barbell close. Hip clean can be power or squat. Arnold Schwarzenegger (AMRAP – Reps) Freedom (Rx+) AMRAP...Read More

CrossFit Mile Zero – CrossFit Strength Hip Clean High Pull + Hip Clean 8 x (1+1) build to a moderate weight. Focus on driving the barbell up with the legs and keeping the lats tight to keep the barbell close. Hip clean can be power or squat.Read More