Announcements Friday, July 4th, will observe the following class hours: 8a, 9a, 10a CrossFit Mile Zero – CrossFit Strength Pull-ups (5×5, Use bands if not there yet or additional load if bodyweight is too easy.) Russian KB Swings (5×8, moderate to heavy load) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 15 100m Suitcase Carry 2 Zombie Rope Climbs Performance AMRAP 15 100m Suitcase Carry (53/35) 1 Rope Climb Compete AMRAP 15 100m Suitcase Carry (70/53) 2 Rope Climbs Goal: 4+ Rounds It’s going to get grippy. Make sure to use your legs on the rope climbs. Switch hands as needed on the carries. Every 50m is 1 rep.Read more

Announcements Friday, July 4th, will observe the following class hours: 8a, 9a, 10a CrossFit Mile Zero – CrossFit Strength Front Squat (8×2, build to a heavy double) Overhead Squat (8×3, build to a heavy triple) Meadows Row 8×5/5 WOD Metcon (Time) Fitness 300m Run 40 Alternating Lunges 30 Deadlifts 20 Push Ups or Horizontal Push Ups 300m Run Performance 400m Run 40 Alternating Lunges (25s/15s) 30 Deadlifts (135/95) 20 Hand Release Push Ups 400m Run Compete 500m Run 40 Alternating Lunges (35s/25s) 30 Deadlifts (155/105) 20 Ring Push Ups 500m Run Goal: 11-13 Minutes Cap: 15 Minutes Each run in 2:30 or less. Lunges under 3:00. Light to moderate load on deadlifts. Break it into 3-5 quick sets to protect your lower back.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 5 Rounds for Time 10 Sandbag Squat Cleans 4 Zombie Climbs 300m Wallball Burden Run Performance 5 Rounds for Time 15 Sandbag Squat Cleans 4 Rope Climbs 400m Sandbag Burden Run Compete 5 Rounds for Time 20 Sandbag Squat Cleans 5 Rope Climbs 400m Sandbag Burden Run Goal: Under 30 Minutes Cap: 35 Minutes Break up the reps as needed. Run together, transition the sandbag as needed. High Fives, first bumps, shakas when switching.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Snatch + Power Snatch (8x(1+2). Build to a light to moderate weight.) WOD Metcon (Time) Fitness 4 Rounds for Time 400/300m Row or Ski 10 Shoulder to Overhead Performance 4 Rounds for Time 500/400m Row or Ski 10 Shoulder to Overhead (95/65) Compete 4 Rounds for Time 500/400m Row or Ski 10 Shoulder to Overhead (135/95) Goal: 12-14 Minutes Cap: 16 Minutes Row/Ski in 2:15 or less. Shoulder to overheads in 2 sets or less. Moderate to heavy loading.Read more