CrossFit Mile Zero – CrossFit View Public Whiteboard Gym Closed Sunday. Gym is Closed. (No Measure) 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 View Public Whiteboard Workout Blueberry Bagel (Time) Freedom (RX+) With a Partner 6 sets each 200/175m Row or 200m Run 10 Push Ups 4 Squat Cleans (185/125) -rest 1:1 between sets- Independence (RX) With a Partner 6 sets each 175/150m Row or 200m Run 8 Push Ups 4 Squat Cleans (155/105) -rest 1:1 between sets- Liberty With a Partner 5 sets each 150/125m Row or 150m Run 8 Horizontal Bar Push Ups 4 Dumbbell Power Cleans (moderate) -rest 1:1 between sets- Target time each set: 2:00 Time cap each set: 2:30 Time Cap for Entire Workout: 30 Minutes Do your best to knock out the row/run and push ups in 1:00-1:15. Push Ups should be done unbroken or with very little rest. Partner with someone using the same weight to minimize barbells and open space. Slow down and set up for each clean. Hit clean...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Blueberry Bagel (Time) Freedom (RX+) With a Partner 5 sets each 200/175m Row or 200m Run 6 Hand Release Push Ups 3 Ground to Overhead (185/125) -rest 1:1 between sets- Independence (RX) With a Partner 5 sets each 175/150m Row or 200m Run 6 Hand Release Push Ups 3 Ground to Overhead (135/95) -rest 1:1 between sets- Liberty With a Partner 5 sets each 150/125m Row or 150m Run 6 Bar Assist Push Ups 3 Dumbbell Ground to Overhead (moderate) -rest 1:1 between sets- Target time each set: 2:00 Time cap each set: 2:30 Time Cap for Entire Workout: 25 Minutes Do your best to knock out the row/run and Burpees in 1:00-1:15. Be quick on the transitions leading up to the barbell. Partner with someone using the same weight to minimize barbells and open space. Slow down and set up...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Blueberry Bagel (Time) Freedom (RX+) With a Partner 5 sets each 200/175m Row or 200m Run 2 Bar Facing Burpees 3 Ground to Overhead (185/125) -rest 1:1 between sets- Independence (RX) With a Partner 5 sets each 175/150m Row or 200m Run 2 Burpees over Bar 3 Ground to Overhead (135/95) -rest 1:1 between sets- Liberty With a Partner 5 sets each 150/125m Row or 150m Run 2 Up/Downs over Bar 3 Dumbbell Ground to Overhead (moderate) -rest 1:1 between sets- Target time each set: 2:00 Time cap each set: 2:30 Time Cap for Entire Workout: 25 Minutes Do your best to knock out the row/run and Burpees in 1:00-1:15. Be quick on the transitions leading up to the barbell. Partner with someone using the same weight to minimize barbells and open space. Slow down and set up for each lift....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 30-sec easy row 15 yd sled push (easy)(Or 10 yd walking lunge) 15 yd sled push (moderate) (Or 10 yd walking lunge backwards) 5 Muscle Cleans 5 Hang Power Cleans 5 Front Squats 2. Workout Prep 2 sets: (each/1:2) 100m Row 25 yd Sled Push (workout weight) 2 Squat Cleans (build in weight) Workout Blueberry Bagel (7 Rounds for time) Freedom (RX’d) 3 Person Team 7 sets each –> (or 5 sets each if class needs to fit within a 60-minute window) 200/175m Row 50yd Sled Sprint (1×25/empty) (Or 20 Jumping Split Lunges) 4 Squat Cleans (185/125) -rest 1:2 between sets- (KG conv: 83/56 Squat Cleans, 50m Sled Push at 10kg/empty) Independence 3 Person Team 7 sets each –> (or 5 sets each if class needs to fit...Read more