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

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/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

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/Row 3 Burpees 4 Box Jumps/6 Step Ups Workout Workout (Time) Boyz II Men Freedom (RX+) Every 6:00 ( 5 sets) 15/12 Calorie Row or 250m Run 10 Burpee Box Jump Over (24/20) 12/10 Calorie Row or 200m Run 10 Burpee Box Jump Over (24/20) 9/7 Calorie Row or 150m Run Independence (RX) Every 6:00 ( 5 sets) 12/10 Calorie Row or 200m Run 8 Burpee Box Jump Over (24/20) 10/8 Calorie Row...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 18 (Checkmark) EMOM 18 20 Seconds of Jump Rope 5 Goblet Squats (ascending weight) 5 V-Ups/Superman Workout Workout (Time) Backstreet Boys Freedom (RX+) 2 Rounds 100 Double Unders 25 DB Overhead Squats (35/25) 100 Double Unders 25 Toes to Bar Independence (RX) 2 Rounds 100 Single Unders or 75 Double Unders 25 Goblet Squats (35/25) 100 Single Unders or 75 Double Unders 15 Toes to Bar Liberty 2 Rounds 75 Single Unders 25 Goblet Squats (light) 75 Single...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) “Being Normal is vastly overrated” Freedom (RX’d) 8:00 AMRAP 1-2-3-4… Wall Walks 4-8-12-16… Box Jump Overs (24/20) Independence 8:00 AMRAP 1-2-3-4… Wall Walks 4-8-12-16… Box Jump Overs (20/16) Liberty 8:00 AMRAP 1-2-3-4… Inch Worms 4-8-12-16… Box Step Ups (20/16) Target Round: 6 Wall Walks Minimum Round before scaling: Round of 16 Box Jumps 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 (2 Rounds for distance) BikeErg: Part 1: LT + Part 2: CNS Part 1: 6 Min at RPE4, 90 Sec Rest 4 Min at RPE5, 60 Sec Rest 2 Min at RPE6, 30 Sec Rest 2 Sets 90 Sec at RPE7 -Rest 45 Sec- 75 Sec at RPE8 *Rest 2 Min between sets. Total: 22 Min Optional...Read more