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

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Strength/Accessory

EMOM 18 (Checkmark)

EMOM 18

20 Seconds of Jump Rope

5 Goblet Squats (ascending weight)

5 V-Ups/Superman

Workout

Workout (Time)

Backstreet Boys

Freedom (RX+)

2 Rounds

100 Double Unders

25 DB Overhead Squats (35/25)

100 Double Unders

25 Toes to Bar

Independence (RX)

2 Rounds

100 Single Unders or 75 Double Unders

25 Goblet Squats (35/25)

100 Single Unders or 75 Double Unders

15 Toes to Bar

Liberty

2 Rounds

75 Single Unders

25 Goblet Squats (light)

75 Single Unders

25 Abmat Sit Ups

Target time: 12-14 minutes

Time cap: 16 minutes

Mobility (No Measure)

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)