CrossFit Mile Zero – CrossFit Strength Metcon (Weight) E2MOM x 6: 1 Clean + 1 Front Squat@ 75–80% WOD Metcon (AMRAP – Reps) Fitness EMOM x 15 6 Cal Echo Bike + Max KB Swings in remaining time :40 Plank Rest Performance EMOM x 15 8/6 Cal Echo Bike + Max KB Swings (35/25) in remaining time :40 Weighted Plank (35/15) Rest Compete EMOM x 15 10/8 Cal Echo Bike + Max KB Swings (53/35) in remaining time :40 Weighted Plank (45/25) Rest Time – Cap 15 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) Barbell Good Mornings – 3 x 10 @ light–moderate load Banded Face Pulls – 3 x 20 Hollow Body Hold – 3 x :30 Goal: Reinforce posterior chain, scapular strength, and core stability — complementing the clean/jerk and plank work.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 15: Teams of 2 30 Synchro High Knees 20 Partner Deadlifts both athletes hold the bar together 10 Devil Press Performance AMRAP 15: Teams of 2 30 Synchro T2Eye Level 20 Partner Deadlifts (225/155) both athletes hold the bar together 10 Devil Press (35s/25s) Compete AMRAP 15: Teams of 2 30 Synchro T2B 20 Partner Deadlifts (315/225) both athletes hold the bar together 10 Devil Press (50s/35s) Cap: 15 mins Clean (Build to 1RM Clean ) 10 minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Optional Accessory: 3 Rounds B-Stance RDL – 3×8/side: Reinforce unilateral posterior chain control and protect hamstrings. Hanging Knee Raise + Slow Eccentric – 3×6: Strengthen core compression and improve T2B mechanics. Tall Kneeling Landmine Press – 3×10: Build shoulder stability and overhead resilience post-Devil Press.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (E230MOM 4 x 3 @ 80–85% of 1RM ) WOD Metcon (Time) Fitness For Time: 10…1 Snatch 1…10 Wall Balls Performance For Time: 10…1 Snatch (95/65) 1…10 Wall Balls (14/10) Compete For Time: 10…1 Snatch (135/95) 1…10 Wall Balls (20/14)Time Cap is 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Focus: Knee health, hip mobility, adductor/oblique strength Single-Leg Step-Down (box height ~12–16″) – 3 x 8/side → Focus: Knee stability, eccentric control. Banded Good Mornings – 3 x 15 → Focus: Posterior chain recovery and hinge reinforcement. Seated Wall Slides – 3 x 10 → Focus: Thoracic mobility and shoulder alignment after snatches/wall balls.Read more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 18: Teams of 2 Buy-In: 10 Zombie Rope Climbs Then: 3-6-9-12-15 Burpees Over The Bar Power Cleans Performance AMRAP 18: Buy-In: 10 Rope Climbs Then: 3-6-9-12-15… Burpees Over The Bar Power Cleans (135/95) Compete AMRAP 18: Buy-In: 10 Rope Climbs Then: 3-6-9-12-15 Burpees Over The Bar Power Cleans (185/125) Cap: 18 mins Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Optional Accessory: 3 Rounds B-Stance RDL – 3×8/side: Reinforce unilateral posterior chain control and protect hamstrings. Hanging Knee Raise + Slow Eccentric – 3×6: Strengthen core compression and improve T2B mechanics. Tall Kneeling Landmine Press – 3×10: Build shoulder stability and overhead resilience post-Devil Press.Read more

Announcements Thanksgiving Break Hours Monday – Wednesday: Normal Thursday – Saturday: 8a, 9a, 10a CrossFit Mile Zero – CrossFit WOD Metcon (5 Rounds for time) Fitness E6MOM x 5 Rounds Each Round: 250m Row 20 Russian Kettlebell Swings (AHAP) 20 AbMat Sit-Ups Performance E6MOM x 5 Rounds Each Round: 300m Row 20 Russian Kettlebell Swings (AHAP) 20 AbMat Sit-Ups Compete E6MOM x 5 Rounds Each Round: 500m Row 20 Russian Kettlebell Swings (AHAP) 15 GHD Sit-UpsTime Cap 30 mins Extra Credit Metcon (Checkmark) Post-Class Accessory (Athlete’s Own Time) Barbell Hip Thrusts – 4 x 10–12 @ moderate load → Focus: full hip lockout and glute squeeze at top. Banded Hamstring Curls – 3 x 15 per side → Focus: knee flexion strength and hamstring endurance. Weighted Side Planks – 3 x :30/side → Focus: oblique stability and anti-lateral flexion control.Read more