CrossFit Mile Zero – CrossFit Strength Every 3 Minutes x 5 Sets 10 Plate Front Raise 12 Dumbbell Lateral Raise 15 Banded Pull Aparts Plate Front Raise (3×10) *Rest 1:00-1:30 b/t sets Focus: Grab a weight plate at 3 o’clock and 9 o’clock positions. Keeping the arms extended (but not locked out), raise the plate until the hands reach eye level and then return back down. Athletes should keep the core braced and should not be tempted to go heavier than what they can show control with throughout entire range of motion. Standing DB Lateral Raise (5×12) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Focus: While standing, hold a dumbbell in each hand with dumbbells slightly in front of the body. Raise the dumbbells to the side, focusing on leading the movement with the elbows and not the hands. Arms should stay...Read more

CrossFit Mile Zero – CrossFit Strength Every 3 Minutes x 5 Sets 10 Plate Front Raise 12 Dumbbell Lateral Raise 15 Banded Pull Aparts Plate Front Raise (3×10) *Rest 1:00-1:30 b/t sets Focus: Grab a weight plate at 3 o’clock and 9 o’clock positions. Keeping the arms extended (but not locked out), raise the plate until the hands reach eye level and then return back down. Athletes should keep the core braced and should not be tempted to go heavier than what they can show control with throughout entire range of motion. Standing DB Lateral Raise (5×12) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Focus: While standing, hold a dumbbell in each hand with dumbbells slightly in front of the body. Raise the dumbbells to the side, focusing on leading the movement with the elbows and not the hands. Arms should stay...Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (6 Sets on a 2:30 Clock 3×6 building to 65% 1×8 at 65% 1×6 at 75% 1×4+ at 85% *superset with 5/5 pallof press*) Workout Ronnie Coleman (AMRAP – Rounds and Reps) Freedom (Rx+) AMRAP 4 9 Toes to Bar 9 Deadlifts (95/65) 9 Front Squats Rest 2 Minutes AMRAP 4 6 Toes to Bar 6 Deadlifts (135/95) 6 Front Squats Rest 2 Minutes AMRAP 4 3 Toes to Bar 3 Deadlifts (185/125) 3 Front Squats Independence (Rx) AMRAP 4 9 Toes to Bar 9 Deadlifts (75/55) 9 Front Squats Rest 2 Minutes AMRAP 4 6 Toes to Bar 6 Deadlifts (95/65) 6 Front Squats Rest 2 Minutes AMRAP 4 3 Toes to Bar 3 Deadlifts (135/95) 3 Front Squats Liberty AMRAP 4 9 Knee Tucks 9 Deadlifts (light) 9 Front Squats Rest 2 Minutes AMRAP 4 6 Knee Tucks 6 Deadlifts (light)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym Closed Sunday. Gym is Closed. (No Measure) Go outside for a walk, bike, run. Get your groceries for the week and meal prep. Do some light mobility and yoga. Prepare yourself for the week ahead!Read more

CrossFit Mile Zero – CrossFit Partner WOD Dumbledore (Time) Freedom(Rx+) 3 Rounds for Time 50 Wallballs (20/14) 40 Alt DB Snatch (70/50) 30 Box Jump (30/24) 20 Calorie Bike Independence(Rx) 3 Rounds for Time 50 Wallballs (14/10) 40 Alt DB Snatch (50/35) 30 Box Jump/Step Ups (24/20) 20 Calorie Bike Liberty 3 Rounds for Time 50 Wallball Thrusters (Light) 40 Alt DB Snatch (light) 30 Box Step Ups (20/16) 20 Cal Bike CAP: 25 Minutes Partners split work evenly.Read more