CrossFit Mile Zero – CrossFit Strength Hang Power Clean (E2MOM x8 Hang Power Clean + Hang Clean + Jerk Start the EMOM at roughly 60%) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 9 3 Clean and Jerk 50 Single Unders Performance AMRAP 9 3 Clean and Jerk (135/95) 30 Double Unders Competition AMRAP 9 3 Clean and Jerk (185/125) 30 Double UndersRead more

CrossFit Mile Zero – CrossFit Strength Pull-ups (E2MOM x7 4-6 Pull Ups + 5 Ring Rows) WOD Metcon (Time) Fitness 4 Rounds for Time 10 Burpees to Target 15 Abmat Sit Ups 10/8 Cal Bike Performance 4 Rounds for Time 12 Burpees to Target 12 GHD Sit Ups 12/10 Cal Bike Competition 4 Rounds for Time 15 Burpees to Target 15 GHD Sit Ups 15/12 Cal BikeRead more

CrossFit Mile Zero – CrossFit CONDITIONING Rowing Intervals (Time) E2:00MOM x 6 150m Row Faster than Goal Pace Score the Slowest Round WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 20 200m Row 15 Sumo Deadlift High Pulls 400′ Shuttle Run 15 Russian KB Swings Performance AMRAP 20 300m Row 15 Sumo Deadlift High Pulls (53/35) 500′ Shuttle Run 15 Russian KB Swings (53/35) Competition AMRAP 20 500m Row 20 Sumo Deadlift High Pulls (53/35) 600′ Shuttle Run 20 Russian KB Swings (53/35)Read more

CrossFit Mile Zero – CrossFit Strength Front Squat (E2:30MOM x 4 Rounds 4 Front Squats at 80%) WOD Metcon (Time) Fitness E4MOM x 4 8/6 Cal Ski 5 Front Squats 10 Jumping Pull Ups Performance E4MOM x 4 10/8 Cal Ski 5 Front Squats (135/95) 10 Pull Ups Competition E4MOM x 4 12/10 Cal Ski 5 Front Squats (185/125) 7 Muscle UpsRead more

Announcements Reduced Hours for Atlantic Coast Classic Weekend For all of our athletes and coaches that are traveling and competing in the Atlantic Coast Classic this weekend in Daytona we will observe the following hours: Friday – No Afternoon Sessions (0612#) Saturday – No 10am Monday – No Afternoon Sessions (0615#) For anyone who still wishes to use the gym, you’ll be able to access the main floor by using the side patio door with the above passwords (in parenthesis). To lock the door, simply press and hold # CrossFit Mile Zero – CrossFit Strength Hang Power Snatch (E1:30MOM x9 Hang Muscle Snatch + Hang Power Snatch + Hang Snatch Start the EMOM at roughly 60%) WOD Metcon (Time) Fitness 5 Rounds for Time 150m Run 10 Hang Power Snatches Performance 5 Rounds for Time 200m Run 10 Power Snatches (75/55) Competition 5 Rounds for Time 200m Run 10 Power...Read more