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 15 (Checkmark)

EMOM 15

100m Run/Row

10 Air Squats

10 Walking Lunges (Heel to Butt)

Workout

Workout (Time)

Hanson

Freedom (RX)

4 Rounds

400m Run or 400/350m Row

40 Air Squats

Independence

4 Rounds

350m Run or 350/300m Row

30 Air Squats

Liberty

4 Rounds

300m Run or 300/250m Row

20 Air Squats

Target time: 13-15 minutes

Time cap: 18 minutes

Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose