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

Announcements Friday, July 4th, will observe the following class hours: 8a, 9a, 10a CrossFit Mile Zero – CrossFit WOD CFMZ Conditioning Baseline 2 (Time) Fitness Partition as Needed 200 Single Unders 80 Calorie Row/Ski Erg 80 Calorie Bike 800m Run Performance Partition as Needed 200 Double Unders 100 Calorie Row/Ski Erg 100 Calorie Bike 1000m Run Compete Partition as Needed 240 Double Unders 120 Calorie Row/Ski Erg 120 Calorie Bike 1200m Run Goal Time: Under 30 Minutes Time Cap : 35 Minutes Quality, not time. If you’re unable to run, row/ski. 70-80% effort.Read more

Announcements Friday, July 4th, will observe the following class hours: 8a, 9a, 10a CrossFit Mile Zero – CrossFit Strength Pull-ups (5×5, Use bands if not there yet or additional load if bodyweight is too easy.) Russian KB Swings (5×8, moderate to heavy load) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 15 100m Suitcase Carry 2 Zombie Rope Climbs Performance AMRAP 15 100m Suitcase Carry (53/35) 1 Rope Climb Compete AMRAP 15 100m Suitcase Carry (70/53) 2 Rope Climbs Goal: 4+ Rounds It’s going to get grippy. Make sure to use your legs on the rope climbs. Switch hands as needed on the carries. Every 50m is 1 rep.Read more

Announcements Friday, July 4th, will observe the following class hours: 8a, 9a, 10a CrossFit Mile Zero – CrossFit Strength Front Squat (8×2, build to a heavy double) Overhead Squat (8×3, build to a heavy triple) Meadows Row 8×5/5 WOD Metcon (Time) Fitness 300m Run 40 Alternating Lunges 30 Deadlifts 20 Push Ups or Horizontal Push Ups 300m Run Performance 400m Run 40 Alternating Lunges (25s/15s) 30 Deadlifts (135/95) 20 Hand Release Push Ups 400m Run Compete 500m Run 40 Alternating Lunges (35s/25s) 30 Deadlifts (155/105) 20 Ring Push Ups 500m Run Goal: 11-13 Minutes Cap: 15 Minutes Each run in 2:30 or less. Lunges under 3:00. Light to moderate load on deadlifts. Break it into 3-5 quick sets to protect your lower back.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more