CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Distance) NSYNC Freedom (RX’d) 20 sets 30-seconds Max Distance Row 30-second Rest Independence No Change to Workout Liberty No Change to Workout Target Distance: 2400/1750m+ Minimum Distance before scaling: 2000/1400m 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 (Distance) BikeErg: Part 1: LT + Part 2: CNS Part 1: 2 Sets 2 Min at RPE7 -1 Min Rest- 1 Min at RPE8 *Rest 2 Min between sets. Total: 22 Min Optional Part 2 (Recommended) 5 Sets (Damper 8-10): 10 Sec Standing at RPE9, Rest 10 Sec 10 Sec Standing at RPE9, Rest 10 Sec 10 Sec Standing at RPE9.5, No Rest 10 Sec Seated at RPE10 *Rest 2 Min between sets. This workout can alternatively be done on another machine or as a...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 Partner WOD CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click hereFreedom (RXd): For Time: 1000 Box...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 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