Monday CrossFit


CrossFit Millard is CLOSED Thursday
OPEN GYM with special workout Black Friday hours 9am-12pm
Saturday Open Gym 9-11am

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll 5 Min

250m Row

2 Rounds

With Dumbbells

50′ Farmer Carry

6/6 Half Kneeling DB Press

5 DB Thrusters

Front Rack and Shoulder Mobility

Leg Swings


Front Squat (5-5-5-5-3)

Rest up to 2:00m between sets

Beginner 5 sets of 8-10 reps


Metcon (Time)

4 rft

10 Barbell Deadlift Rx 185/125 Rx+ 225/155

3 wall walks

6 DB Power Snatch each arm

30 SU or rx+ 15 DU’s
15 min time cap