Announcements
Bring a Buddy Week is Monday 11/6 through Saturday 11/11.
Any friend (or friends) is welcome to join you for the entire week. We’ll be using it as a deload week from our current cycle and will be revisiting the basics with drills. If you have a friend on the fence, bring them with you and show them what we’re about!
CrossFit Mile Zero – CrossFit
Strength/Accessory
EMOM 12 (Checkmark)
EMOM 12
100m Run/200m Bike
5 Squat Jumps
3 Hang Power Cleans (ascending weight. DB or Barbell)
Workout
Workout (Time)
New Kids on the Block
Freedom (RX+)
300m-200m-100m Run or 21-15-9*
Calorie Bike
Hang Power Cleans (95/65)
-Rest 4 minutes-
300m-200m-100m Run or 21-15-9* Calorie Bike
15-12-9
Hang Power Cleans (135/95)
*Women’s Calories: 16-12-8
Independence (RX)
200m-150m-100m Run or 18-13-8 Calorie Bike
DB Hang Power (35s/25s)
-Rest 4 minutes-
200m-150m-100m Run or 18-13-8 Calorie Bike
15-12-9
DB Hang Power Cleans (45s/35s)
(Womens Calories: 14-10-6)
Liberty
150m-100m-50m Run or 15-10-5
Calorie Bike
Dumbbell Hang Power Cleans (light)
-Rest 4 minutes-
150m-100m-50m Run or 15-10-5 Calorie Bike
12-9-6
Dumbbell Hang Power Cleans (moderate)
Target time each set: 4:30-5:30
Time cap each set: 7 minutes
Large Class Target time: 14-16 minutes
Large Class Time cap: 20 minutes
Mobility
Mobility (Checkmark)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)