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: 4-4:30 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

CrossFit Mile Zero – CrossFit Strength Hip Power Clean + Hang Power Clean + Front Squat (8 x (1+1+1)) Build to a moderate weight. Focus on bar path and full extension of the hips. Workout Amigos Tortilla Bar (Time) Freedom (Rx+) For Time 9-7-5 Deadlifts (185/125) Hang Power Cleans Front Squats Independence (Rx) For Time 9-7-5 Deadlifts (155/105) Hang Power Cleans Front Squats Liberty For Time 9-7-5 Deadlifts (75/55) Hang Power Cleans Front Squats Goal: 5 Minutes Time Cap: 10 Minutes This is a sprint! Deadlifts unbroken except for the last rep. Cleans in 1-3 Sets. Front Squats in 1-2 Sets. Choose a challenging load, slightly heavier than you are used to.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press 3×5 building to 65% 8 @ 65% 6 @ 75% 4+ @ 85% Superset with Banded Lat Pulldown 6×8 Shoulder Press 3×5 building to 65% 8 @ 65% 6 @ 75% 4+ @ 85% Superset with Banded Lat Pulldown 6×8 Workout Taco Express (AMRAP – Rounds and Reps) Freedom (Rx+) AMRAP 12 4 Wall Walks 12 Alt DB Snatch (50/35) 30 Double unders Independence (Rx) AMRAP 12 3 Wall Walks 12 Alt DB Snatch (35/25) 20 Double Unders Liberty AMRAP 12 4 Inchworms 12 Alt DB Snatch (light) 30 Single Unders Goal: 6 Rounds Take smart rests during your wall walks and dumbbell snatches to save your shoulders. Scale reps before you scale the movement for wall walks. Aim for a moderate, steady pace throughout.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym Closed Burgener Weightlifting Seminar (AMRAP – Reps) 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 Partner Glen (Time) Rx For Time 30 Clean and Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees *partners split work evenly*Read more