Announcements Friday, July 4th, will observe the following class hours: 8a, 9a, 10a CrossFit Mile Zero – CrossFit Strength Pull-ups (5×5, Use bands if not there yet or additional load if bodyweight is too easy.) Russian KB Swings (5×8, moderate to heavy load) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 15 100m Suitcase...Read More

Announcements Friday, July 4th, will observe the following class hours: 8a, 9a, 10a CrossFit Mile Zero – CrossFit Strength Front Squat (8×2, build to a heavy double) Overhead Squat (8×3, build to a heavy triple) Meadows Row 8×5/5 WOD Metcon (Time) Fitness 300m Run 40 Alternating Lunges 30 Deadlifts 20 Push Ups or Horizontal Push...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 5 Rounds for Time 10 Sandbag Squat Cleans 4 Zombie Climbs 300m Wallball Burden Run Performance 5 Rounds for Time 15 Sandbag Squat Cleans 4 Rope Climbs 400m Sandbag Burden Run Compete 5 Rounds for Time 20 Sandbag Squat Cleans 5 Rope Climbs 400m Sandbag...Read More

CrossFit Mile Zero – CrossFit Strength Hang Power Snatch + Power Snatch (8x(1+2). Build to a light to moderate weight.) WOD Metcon (Time) Fitness 4 Rounds for Time 400/300m Row or Ski 10 Shoulder to Overhead Performance 4 Rounds for Time 500/400m Row or Ski 10 Shoulder to Overhead (95/65) Compete 4 Rounds for Time...Read More

CrossFit Mile Zero – CrossFit Strength Box Squat (7×3, build to a heavy triple.) Slant Board Calf Stretch (Checkmark) 7×5 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 10 Lunges 5 Up/Downs over Bar 10 Jumping Pull Ups Performance AMRAP 10 10 Front Rack Lunges (75/55) 5 Burpees over Bar 10 Pull Ups...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 30-25-20-15-10 Cal Row 25-20-15-10-5 Abmat Sit Ups 300m-250m-200m-150m-100m Run 1-1-1-1-1 Sled Push Down and Back Performance 50-40-30-20-10 Cal Row 25-20-15-10-5 Stick Sit Ups 500m-400m-300m-200m-100m Run 1-1-1-1-1 Sled Push Down and Back Compete 500m-400m-300m-200m-100m Run 25-20-15-10-5 GHD Sit Ups 50-40-30-20-10 Cal Row 2-2-2-2-2 Sled Push Down and...Read More

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last Set at 75-85% for max reps) KB RDL (7×8) WOD Metcon (Time) Fitness Every 3 Minutes for 5 Rounds 5 Hand Release Push Ups 10 Russian Swings 10/8 Cal Bike Performance Every 3 Minutes for 5 Rounds 5 Box Dips 10 American Swings (53/35) 12/10...Read More

CrossFit Mile Zero – CrossFit Strength Hang Power Clean + Power Clean (8x(1+2), build to a light/moderate weight.) Toes-To-Bar (8×5-7) WOD Metcon (Time) Fitness 400m Run 4 Rounds 10 Hang Power Cleans 30 Single Unders 400m Run Performance 600m Run 4 Rounds 10 Power Cleans (95/65) 30 Double Unders 600m Run Compete 800m Run 4...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead More