CrossFit Mile Zero – CrossFit Partner WOD Partner Eva (Time) Fitness 5 Rounds for Time 400m Run/500m Row/1200m Bike 30 Russian Swings 30 Jumping Pull Ups Performance 5 Rounds for Time 800m Run/1000m Row/2400m Bike 30 American Swings (53/35) 30 Pull Ups Compete 5 Rounds for Time 800m Run/1000m Row/2400m Bike 30 American Swings (70/53) 30 Pull Ups Goal: 20-25 Minutes Cap: 30 Minutes Alternate every 200m on the run. You go, I go. Switch as needed. Partner up and have some fun.Read more

Announcements Friday, July 4th, will observe the following class hours: 8a, 9a, 10a CrossFit Mile Zero – CrossFit Strength Power Clean (7×2, build up to workout weight.) WOD Metcon (Time) Fitness 7 Rounds 4 Power Cleans 17 Slamballs Cash Out: 76 Cal Row Performance 7 Rounds 4 Power Cleans (185/125) 17 Slamballs (30/20) Cash Out: 76 Cal Bike Compete 7 Rounds 4 Power Cleans (225/155) 17 Slamballs (40/30) Cash Out: 76 Cal Bike Goal: 16-18 Minutes Cap: 20 Minutes Clean singles, focus on each set up. Alternate as needed to stay fresh. Hammer the calories when you get to the bike/row.Read more

Announcements Friday, July 4th, will observe the following class hours: 8a, 9a, 10a CrossFit Mile Zero – CrossFit Strength Push Press (8×2, build to a heavy double.) Push Jerk (8×2, build to a heavy double.) Landmine Rotations (Weight) 8×5/5 WOD Metcon (Checkmark) Fitness EMOM 15 1- 10 Alternating DB Snatches 2- 6/5 Cal Ski 3- 10 Knees to Chest or Alt V-Ups Performance EMOM 15 1- 10 Alternating DB Snatches (35/25) 2- 8/7 Cal Ski 3- 10 Toes to Bar Compete EMOM 15 1- 10 Alternating DB Snatches (50/35) 2- 10/8 Cal Ski 3- 10 GHD Sit Ups Complete each round. Use a heavier weight on the DB snatches than you typically would. Push the ski hard. Scale reps before difficulty for your core variation.Read more

Announcements Friday, July 4th, will observe the following class hours: 8a, 9a, 10a CrossFit Mile Zero – CrossFit WOD CFMZ Conditioning Baseline 2 (Time) Fitness Partition as Needed 200 Single Unders 80 Calorie Row/Ski Erg 80 Calorie Bike 800m Run Performance Partition as Needed 200 Double Unders 100 Calorie Row/Ski Erg 100 Calorie Bike 1000m Run Compete Partition as Needed 240 Double Unders 120 Calorie Row/Ski Erg 120 Calorie Bike 1200m Run Goal Time: Under 30 Minutes Time Cap : 35 Minutes Quality, not time. If you’re unable to run, row/ski. 70-80% effort.Read more

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