CrossFit Mile Zero – CrossFit Strength Back Squat (6 Sets on a 2:30 Clock 3×5, building to 65% 8 @ 65% 6 @ 75% 4+ @ 85% *superset with 3 box jumps*) Front Squat (6 Sets on a 2:30 Clock 3×5, building to 65% 8 @ 65% 6 @ 75% 4+ @ 85% *superset with 3 box jumps*) Workout Chico’s Cantina (Time) Freedom (Rx+) 3 Rounds for Time 20/16 Cal Bike 10 Dumbbell Devil’s Press (50s/35s) Independence (Rx) 3 Rounds for Time 20/16 Cal Bike 10 Dumbbell Devil’s Press (35s/25s) Liberty 3 Rounds for Time 15/12 Cal Bike 15 Kettlebell Swings (light) Goal: 8-10 Minutes Cap: 12 Minutes Push the pace on the bike. Get comfortable being uncomfortable. Devil’s press in 2 sets or unbroken.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (7 Sets on a 2:30 Clock 4×6, building to 70% 6 @ 70% 4 @ 80% 2+ @ 90%) Front Squat (7 Sets on a 2:30 Clock 4×6, building to 70% 6 @ 70% 4 @ 80% 2+ @ 90%) Workout Chico’s Cantina (Time) Freedom (Rx+) 3 Rounds for Time 20/16 Cal Bike 10 Dumbbell Devil’s Press (50s/35s) Independence (Rx) 3 Rounds for Time 20/16 Cal Bike 10 Dumbbell Devil’s Press (35s/25s) Liberty 3 Rounds for Time 15/12 Cal Bike 15 Kettlebell Swings (light) Goal: 8-10 Minutes Cap: 12 Minutes Push the pace on the bike. Get comfortable being uncomfortable. Devil’s press in 2 sets or unbroken.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (7 Sets on a 2:30 Clock 4×6, building to 70% 6 @ 70% 4 @ 80% 2+ @ 90%) Front Squat (7 Sets on a 2:30 Clock 4×6, building to 70% 6 @ 70% 4 @ 80% 2+ @ 90%) Workout Chico’s Cantina (Time) Freedom (Rx+) 3 Rounds for Time 20/16 Cal Bike 10 Dumbbell Devil’s Press (50s/35s) Independence (Rx) 3 Rounds for Time 20/16 Cal Bike 10 Dumbbell Devil’s Press (35s/25s) Liberty 3 Rounds for Time 15/12 Cal Bike 15 American Kettlebell Swings (light) Goal: 8-10 Minutes Cap: 12 Minutes Push the pace on the bike. Get comfortable being uncomfortable. Devil’s press in 2 sets or unbroken.Read more

CrossFit Mile Zero – CrossFit Workout Old Town Mexican Cafe (Time) Freedom (Rx+) Every 5 Minutes x 5 Rounds (25 Minutes) 500m Row 20 Toes to Bar 400m Run Independence (Rx) Every 5 Minutes x 5 Rounds (25 Minutes) 400m Row 15 Toes to Bar 300m Run Liberty Every 5 Minutes x 5 Rounds (25 Minutes) 300m Row 20 Knee Tucks 200m Run Goal: 3:30 Cap: 4:00 Score is slowest round from 2-5. Steady pace on the row that allows you to transition quickly to T2B. Small, quick t2b sets. Push the pace on the run.Read more

CrossFit Mile Zero – CrossFit Workout Old Town Mexican Cafe (Time) Freedom (Rx+) Every 6 Minutes x 5 Rounds (30 Minutes) 500m Row 20 Toes to Bar 400m Run Independence (Rx) Every 6 Minutes x 5 Rounds (30 Minutes) 400m Row 15 Toes to Bar 300m Run Liberty Every 6 Minutes x 5 Rounds (30 Minutes) 300m Row 20 Knee Tucks 200m Run Goal: 4:30 Cap: 5:00 Score is slowest round from 2-5. Steady pace on the row that allows you to transition quickly to T2B. Small, quick t2b sets. Push the pace on the run.Read more