CrossFit Mile Zero – CrossFit Strength Power Clean + Front Squat (8x(1+2), build to a moderate to heavy weight.) Squat Clean + Front Squat (8x(1+1), build to a moderate to heavy weight.) Ring Rows (8×5) WOD Metcon (AMRAP – Reps) Fitness AMRAP 2:00 x5 150m Run Max Pull Ups or Jumping Pull Up Negatives Rest 2:00 between Rounds Performance AMRAP 2:00 x5 200m Run Max Chest to Bar Rest 2:00 between Rounds Compete AMRAP 2:00 x5 250m Run Max Muscle Ups Rest 2:00 between Rounds Goal: 1+ Reps Run in 90 seconds or less. 30 seconds for pull up/muscle up attempts. Lower rings or use horizontal bars for muscle up transitions.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

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