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

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/200m Bike 5 Squat Jumps 3 Hang Power Cleans (ascending weight. DB or Barbell) Workout Workout (Time) New Kids on the Block Freedom (RX+) 300m-200m-100m Run or 21-15-9* Calorie Bike Hang Power Cleans (95/65) -Rest 4 minutes- 300m-200m-100m Run or 21-15-9* Calorie Bike 15-12-9 Hang Power Cleans (135/95) *Women’s Calories: 16-12-8 Independence (RX) 200m-150m-100m Run or 18-13-8 Calorie Bike DB Hang Power (35s/25s) -Rest 4 minutes- 200m-150m-100m Run or 18-13-8 Calorie Bike 15-12-9...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 12 (Checkmark) EMOM 12 100m Run/200m Bike 5 Squat Jumps 3 Hang Power Cleans (ascending weight. DB or Barbell) Workout Workout (Time) New Kids on the Block Freedom (RX+) 300m-200m-100m Run or 21-15-9* Calorie Bike Hang Power Cleans (95/65) -Rest 4 minutes- 300m-200m-100m Run or 21-15-9* Calorie Bike 15-12-9 Hang Power Cleans (135/95) *Women’s Calories: 16-12-8 Independence (RX) 200m-150m-100m Run or 18-13-8 Calorie Bike DB Hang Power (35s/25s) -Rest 4 minutes- 200m-150m-100m Run or 18-13-8 Calorie Bike 15-12-9...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 9 (Checkmark) EMOM 9 100m Run/200m Bike 5 Squat Jumps 3 Hang Power Cleans (ascending weight. DB or Barbell) Workout Workout (Time) New Kids on the Block Freedom (RX+) 300m-200m-100m Run or 21-15-9* Calorie Bike Hang Power Cleans (95/65) -Rest 4 minutes- 300m-200m-100m Run or 21-15-9* Calorie Bike 15-12-9 Hang Power Cleans (135/95) *Women’s Calories: 16-12-8 Independence (RX) 200m-150m-100m Run or 18-13-8 Calorie Bike DB Hang Power (35s/25s) (75/55) -Rest 4 minutes- 200m-150m-100m Run or 18-13-8 Calorie Bike...Read more