CrossFit 11/02/2023


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

View Public Whiteboard


Back Squat

8×4, Building up to a heavy set of Four

*Complete on a 2:00 Clock*

Front Squat

8×4, Building up to a heavy set of Four

*Complete on a 2:00 Clock*


Workout (AMRAP – Rounds and Reps)

“There’s only 365 days left until next Halloween”

Freedom (RX+)


10 Deadlifts (185/125)

10 Pull-ups

10-12-14-16-18-20… Calorie Air Bike

(female calories: 7-9-11-13-15-17…)

Independence (RX)


10 Deadlifts (155/105)

8 Pull-ups

8-10-12-14-16-18… Calorie Air Bike

(female calories: 5-7-9-11-13-15…)



10 Dumbbell Deadlifts (light)

10 Ring Rows

8 Calorie Air Bike

Target Round of Calories: 20/16+ Calories

Minimum Rounds of Calories before scaling: 14/11 Calories

This is a moderate pace workout from start to finish for the deadlifts and pull ups.

Make sure to slow down, brace, and break up deadlifts as needed to save your lower back.

As the calories increase on the bike, so should your intensity.


Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch