CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Distance) NSYNC Freedom (RX’d) 20 sets 30-seconds Max Distance Row 30-second Rest Independence No Change to Workout Liberty No Change to Workout Target Distance: 2400/1750m+ Minimum Distance before scaling: 2000/1400m Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) BikeErg: Part 1: LT + Part 2: CNS Part 1: 2 Sets 2 Min at RPE7 -1 Min Rest- 1 Min at RPE8 *Rest 2 Min between sets. Total: 22 Min Optional Part 2 (Recommended) 5 Sets (Damper 8-10): 10 Sec Standing at RPE9, Rest 10 Sec 10 Sec Standing at RPE9, Rest 10 Sec 10 Sec Standing at RPE9.5, No Rest 10 Sec Seated at RPE10 *Rest 2 Min between sets. This workout can alternatively be done on another machine or as a...Read more

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 View Public Whiteboard Partner WOD CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click hereFreedom (RXd): For Time: 1000 Box...Read more

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 View Public Whiteboard Strength/Accessory Workout CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Freedom (RX’d) 7:00 AMRAP 10 Power Snatch (75/55) 3 Bar Muscle Ups (KG conv: 34/25) Independence 7:00 AMRAP 10 Power Snatch (65/45) 6 Chest to Bar (KG conv: 29/20) Liberty 7:00 AMRAP 10 Dumbbell Snatch (light) 6 Jumping Pull Ups Target number of Rounds: 8+ rounds Minimum number of Rounds before scaling: 6 Rounds Large...Read more

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 View Public Whiteboard 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...Read more

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 View Public Whiteboard Strength/Accessory EMOM 12 (Checkmark) EMOM 12 100m Run/200m Bike 5 Squat Jumps 3 Hang Power Cleans (ascending weight. DB or Barbell) Workout Workout (Time) New Kids on the Block Freedom (RX+) 300m-200m-100m Run or 21-15-9* Calorie Bike Hang Power Cleans (95/65) -Rest 4 minutes- 300m-200m-100m Run or 21-15-9* Calorie Bike 15-12-9 Hang Power Cleans (135/95) *Women’s Calories: 16-12-8 Independence (RX) 200m-150m-100m Run or 18-13-8 Calorie Bike DB Hang Power (35s/25s) -Rest 4 minutes- 200m-150m-100m Run or 18-13-8 Calorie Bike 15-12-9...Read more