Announcements Bring a Buddy Week is Monday 11/6 through Saturday 11/11. Any friend (or friends) is welcome to join you for the entire week. We’ll be using it as a deload week from our current cycle and will be revisiting the basics with drills. If you have a friend on the fence, bring them with you and show them what we’re about! CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×4, Building up to a heavy set of Four *Complete on a 2:00 Clock* Front Squat 8×4, Building up to a heavy set of Four *Complete on a 2:00 Clock* Workout Workout (AMRAP – Rounds and Reps) “There’s only 365 days left until next Halloween” Freedom (RX+) AMRAP 16 10 Deadlifts (185/125) 10 Pull-ups 10-12-14-16-18-20… Calorie Air Bike (female calories: 7-9-11-13-15-17…) Independence (RX) AMRAP 16 10 Deadlifts (155/105) 8 Pull-ups 8-10-12-14-16-18… Calorie Air Bike (female calories: 5-7-9-11-13-15…)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Good Mornings 4×8 with a light to moderate weight. *Complete on a 2:30 Clock* Alt. Incline DB Bench 4×10/10, build to a moderate weight. *Complete on a 2:30 Clock* Workout Workout (Time) “Let’s turn on the juice and see what shakes loose.” Freedom (RX+) 3 Sets 400m Run 450/400m Row 25 Burpee Variation* -rest 3:00 between sets- Set 1: Burpees Set 2: Burpee over line (Line Facing) Set 3: Burpee to 6” target Independence (RX) 3 Sets 300m Run 350/300m Row 20 Burpee Variation* -rest 3:00 between sets- Liberty 3 Sets 200m Run 250/200m Row 15 Up Downs -rest 3:00 between sets- Target time each set: 5-7 minutes Time cap each set: 8 minutes Use Round 1 as a trial run. Making adjustments to your run pace for smooth, steady burpees. You’re slowly building an oxygen deficit over the 3 rounds....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch 10×2 Power/Squat Snatch at 60-75% of 1RM Snatch * Complete a set every 90 seconds * Workout Workout (Time) Trick or Treat Freedom (RX+) 6 Rounds 10 Toes to Bar 5/5 Hang DB Snatch (55/35) 40 Double Unders Independence (RX) 6 Rounds 8 Toes to Bar 5/5 Hang DB Snatch (35/25) 30 Double Unders Liberty 6 Rounds 10 Hanging Knee Raises 5/5 Hang Dumbbell Clean and Jerks (light) 45 Single Unders Target time: 8-10 minutes Time cap: 12 minutes This is a higher intensity workout, come out with a strong pace that you can maintain. It gets grippy in the later rounds, Take short rests on the toes to bar to avoid forearm burnout. Mobility Mobility (Checkmark) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Clean and Jerk Clean & Jerk 10×2 10×2 Power/Squat Clean and Jerks at 60-75% of 1RM Clean and Jerk * Complete a set every 90 seconds * Workout Workout (AMRAP – Reps) “I am the pumpkin king” Freedom (RX+) 10:00 AMRAP 2-4-6-8-10….. Dumbbell Front Squats (50s/35s) 8 Ring Push Ups (Or Dips) Independence (RX) AMRAP 10 minutes 2-4-6-8-10….. Dumbbell Front Squats (35s/25s) 10 Hand Release Push Ups (Or Dumbbell Push Ups) Liberty AMRAP 10 minutes 2-4-6-8-10….. Single Dumbbell Front Squats (light) 8 Bar Push Ups Target number of reps: 136+ reps (Round of 16 Squats) Minimum number of reps before scaling: 90 reps (through 12 Squats + 8 Ring Push Ups) Both movements have the potential for early burnout, so don’t burn the house down early. As the reps increase in the 8-10 squat range, take the liberty to break it...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Peter Paul Rubens Freedom (RX’d) AMRAP 25:00 20 Lateral Box Step Ups (20) 15 Ring Rows 20 Alternating V-Ups 15/12 Calorie Air Bike Independence AMRAP 25:00 15 Lateral Box Step Ups (20) 15 Ring Rows 15 Alternating V-Ups 12/10 Calorie Air Bike Liberty AMRAP 25:00 15 Box Step Ups (16) 10 Ring Rows 15 Sit Ups 10/8 Calorie Air Bike Target Rounds: 7+ Rounds Minimum Number of Rounds before Scaling: 5 rounds Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (2 Rounds for distance) BikeErg Intervals: Part 1 3 Sets 1:15 at RPE5, 45 Sec at RPE6 3:15 at RPE3, 45 Sec at RPE6 *Rest 90 Sec between sets. Total: 21 Min Optional Part 2 15 Sec at...Read more