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

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time ↓ Shorter is Better) Fitness 100 Cal Row 60 Thrusters 40 Jumping Pull Ups 60 Thrusters 100 Cal Row Performance 120 Cal Row 80 Thrusters (75/55) 40 Pull Ups 80 Thrusters (75/55) 120 Cal Row Competition 125 Cal Row 80 Thrusters (95/65) 40 Chest to Bar Pull Ups or 20 Muscle Ups 80 Thrusters (95/65) 125 Cal RowRead more

CrossFit Mile Zero – CrossFit Strength Pull-ups (EMOM 15 1: 3-5 Pull Ups 2: 5 Slow Negatives 3: Accumulate 20 Seconds above the Bar Hold) WOD Metcon (Time ↓ Shorter is Better) Fitness 3 Rounds for Time 200m Run 15 Abmat Sit Ups 3 Zombie Rope Climbs Performance 3 Rounds for Time 300m Run 15 GHD Sit Ups 3 Rope Climbs Competition 3 Rounds for Time 400m Run 20 GHD Sit Ups 4 Rope ClimbsRead more

CrossFit Mile Zero – CrossFit Strength Hang Power Clean (EMOM 14 Odd Rounds – 2 Tall Hang Cleans + 1 High Hang Power Clean Even Rounds – 1 Hang Power Clean + 1 Front Squat + 1 Jerk Start the EMOM at roughly 60%) WOD Metcon (Time ↓ Shorter is Better) Fitness 5 Rounds for Time 10 Hang Power Cleans 10 Box Step Overs (20/16) Performance 5 Rounds for Time 10 Hang Power Cleans (95/65) 10 Box Step Overs (24/20) Competition 5 Rounds for Time 10 Hang Power Cleans (135/95) 10 Box Jump Overs (24/20)Read more

CrossFit Mile Zero – CrossFit CONDITIONING Rowing Intervals (Time ↓ Shorter is Better) E2:30MOM x 5 250m Row at Goal Pace Score the Slowest Round WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 20 200m Row 50m Farmers Carry 50′ Burpee Broad Jumps 100m Slamball Hold Carry Performance AMRAP 20 250m Row 50m Farmers Carry (35s/25s) 100′ Burpee Broad Jumps 100m Slamball Hold Carry (40/30) Competition AMRAP 20 300m Row 50m Farmers Carry (50s/35s) 100′ Burpee Broad Jumps 100m Sandbag Hold Carry (60/50)Read more