Zak Ziegenbein

Friday

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 250m Row or .5 mile bike then 6 man makers 6 dead bugs 6 bird dogs 6 scorpions 6 hollow body holds for 3 sec 6 arch body hold for 3 sec… Read more »

Thursday

CrossFit Millard – CrossFit Warm-up (No Measure) 25 Russian Kettlebell Swings Overhead Mobility Work– Foam Roller Wall Slides 8-10 Reverse Hypers on Bench then 3 rounds 100′ power skip 100′ bear crawl 20 reverse lunges accumulate 2:00 bar overhead hold… Read more »

New Shirts Coming! Get your order reservation in!

Local shirt designer 36apparel has made us an awesome new shirt design! Printed on a quality tri-blend t-shirt that will look great in the gym, or out! Women’s tank shown. Design in the same on all shirts, Men’s T-shirts and… Read more »

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Wednesday

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam roll quads and hamstrings Pigeon Stretch 30s/leg Low Lunge mobility Yogi Squat hold free or on rack then 3:00 DU Practice with instruction 25 air squats 16 lunges Strength Back Squat… Read more »

Tues

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 25 jumping jacks then 3 rounds Samson Stretch 30sec/side Spiderman lunges 20 steps Bear Crawl 50′ Arm Circles 10 forward 10 backward Warm-up (No Measure) Review Sumo Deadlift with PVC Warm up… Read more »

Monday

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 3 rounds 1:00 Row 15sec Bar Hang 5 Ring Rows 10 wall pushups 15 Double Unders or 30 Single Unders Weightlifting Front Rack Lunges (5×10) 5 sets of 10 total 5 per… Read more »

Super Saturday

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Bike or Row for 5 minutes easy pace, just get warm Conditioning Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP steady aerobic pace 16 (8xleg) box step ups 20″ 5 push… Read more »

Friday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 2 rounds :30 sec Assault Bike 30-40rpm 20 walking lunge with reach 20 lateral steps each side in 1/4 squat Then: Banded Hip Stretch Banded Squats Then: Bars on Rack 20 bar… Read more »

Thursday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Slow and Controlled Prone Alt Leg Raise x15 per leg Prone YTW on floor, x8 Clam shells x8 each side Cobra x30 sec hold 30sec static FLR (plank hold) Supine Dynamic Leg… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll 5:00 emphasis on lats, back and legs don’t roll directly on spine, roll muscle 2 rounds with a foam roller Foam roller wall facing forearm slides x6-8 front rack lunge… Read more »