Valentine’s Day CrossFit


Gym closed Saturday due to Battle in the Bluffs fitness competition. Come cheer us on at CrossFit Vise in Council Bluffs 8-5pm. Watch Facebook for details!

CrossFit Millard – CrossFit


Warm-up (No Measure)

Freestyle Foam Roll


Hamstrings over barbell

Smash Quads Calves with kettlebell

15 russian swings

5 kb clean/arm

5 kb snatch/arm

Watch Box Squat Video

setup box squats

15 air box squats


A1: Box Squat (5 sets of 8-10)

Built on sets 1-4 and 5th set should be a tough weight

Below or At Parallel

stack plates if necessary or 20″ box or 18″ bench

Box Squats with Kelly Starrett:

Knee Pain proper box squat video:

A2: Glute Bridge Barbell (5 sets of 8-10)


B: Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

5 Toes to Bar / Knee Raises

10 push ups

5 strict pull ups

20′ bear crawl