CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Workout The Force Awakens (Time) Freedom (RX’d) 21-15-9 Hang Power Snatch (95/65) Box Jump Overs (24/20) Handstand Push Ups (KG conv: 43/29) Independence 21-15-9 Hang Power Snatch (75/55) Box Jump Overs (20/16) 15-12-9 Handstand Push Ups (KG conv: 34/25) Liberty 21-15-9 Hang Alternating Dumbbell Snatch (light)...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Skill 2k Row (Time) Max Effort 2k RowWith a partner review row mechanics: Drive Phase -Legs -Torso -Arms Catch Phase -Arms -Torso -Legs Heels down/low. 250m intervals at 22-25 SPM, 25-28 SPM, 28-30 SPM, 30+ SPM Workout Revenge of the Sith (Time) Freedom (RX+) 1,000m Row Buy...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Goblet Squat 6×6 Single or Double DB Goblet Squat. Build to a heavy set. *Complete on a 2:30 Clock Supported Single Arm DB Row *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets Focus: Using the freehand to support...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Single Arm Dumbbell Press 5×8/8. Build to a moderate/heavy set. *Complete on a 2:00 Clock Gymnastics Toes-To-Bar Review Progression: -Superman/Hollow Hold with PVC -PVC Sit Ups -PVC V-Ups -Beat Swings -Beat Swings with Lat Activation -Beat Swings to Chair Pose -Toes to Bar! Workout The Phantom...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 View Public Whiteboard Workout Mr. Wizards World (5 Rounds for time) Freedom (RX’d) Teams of 4 5 sets (each) 20/16 Calorie Bike Erg FAST! (OR 15/12 Calorie Air Bike) 10 Back Squats (185/125) * The next partner starts when the squats are finished. 1:45 hard time cap per set. Be...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastic Skill Review (Checkmark) Take 10-15 min to practice Handstand Push-ups and work on efficiency. Workout Between the Lions (Time) Freedom (RX+) Every 4:00 (4 sets) 10 Hang Power Cleans (155/105) 10 Strict Handstand Push-Ups 10 Hang Power Cleans (155/105) Independence (RX) Every 4:00 (4 sets) 10...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Front Squat 8×1-2 Reps. Establish a heavy single or double. *Complete on a 2:00 Clock Back Squat 8×1-2 Reps. Establish a heavy single or double. *Complete on a 2:00 Clock Workout Out of the Box (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 10 10 DB...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout Reading Rainbow (Time) Freedom (RX+) Independence (RX) Liberty Target time: 10-12 minutes Time cap: 15 minutes Cooldown/Mobility Mobility (No Measure) 1 min forearm smash w/ barbell (each side) 1 min palm smash w/ lacrosse ball (each side)Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×1-2 Reps. Establish a heavy single or double. *Complete on a 2:00 Clock Workout The Magic School Bus (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 12 50m Farmers Carry (50s/35s) 150m Run 10 Chest to Bar Pull Ups Independence (RX) AMRAP 12 50m Farmers...Read More