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 EMOM 20 (Checkmark) EMOM 20 5 Band Pull Apart and 5 Band Y’s 4 Alternating DB Snatch (ascending weight) 10 PVC Good Mornings 3 Pull Ups Workout CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Freedom (RX+) 7:00 AMRAP 10 Alternating DB Snatch (50/35) 3 Bar Muscle Ups or 6 Chest to Bar Pull Ups Independence (RX) 7:00 AMRAP 10 Alternating DB Snatch (35/25)...Read more

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 Workout CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Freedom (RX’d) 7:00 AMRAP 10 Power Snatch (75/55) 3 Bar Muscle Ups (KG conv: 34/25) Independence 7:00 AMRAP 10 Power Snatch (65/45) 6 Chest to Bar (KG conv: 29/20) Liberty 7:00 AMRAP 10 Dumbbell Snatch (light) 6 Jumping Pull Ups Target number of Rounds: 8+ rounds Minimum number of Rounds before scaling: 6 Rounds Large...Read more

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 EMOM 20 (Checkmark) EMOM 20 5 Band Pull Apart and 5 Band Y’s 4 Alternating DB Snatch (ascending weight) 10 Good Mornings 3 Pull Ups Workout CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Freedom (RX+) 7:00 AMRAP 10 Alternating DB Snatch (50/35) 3 Bar Muscle Ups or 6 Chest to Bar Pull Ups Independence (RX) 7:00 AMRAP 10 Alternating DB Snatch (35/25) 6...Read more

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 EMOM 15 (Checkmark) EMOM 15 100m Run/Row 10 Air Squats 10 Walking Lunges (Heel to Butt) Workout Workout (Time) Hanson Freedom (RX) 4 Rounds 400m Run or 400/350m Row 40 Air Squats Independence 4 Rounds 350m Run or 350/300m Row 30 Air Squats Liberty 4 Rounds 300m Run or 300/250m Row 20 Air Squats Target time: 13-15 minutes Time cap: 18 minutes Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch...Read more

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 EMOM 15 (Checkmark) EMOM 15 100m Run/Row 10 Air Squats 10 Walking Lunges (Heel to Butt) Workout Workout (Time) Hanson Freedom (RX) 4 Rounds 400m Run or 400/350m Row 40 Air Squats Independence 4 Rounds 350m Run or 350/300m Row 30 Air Squats Liberty 4 Rounds 300m Run or 300/250m Row 20 Air Squats Target time: 13-15 minutes Time cap: 18 minutes Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch...Read more