Zak Ziegenbein

24 hour access for experienced Athletes

Do you follow your own gym programming? Maybe you are an OPEX athlete, or follow CompTrain, Outlaw Way, Brand X, or other programming? Maybe you haveĀ a remote coach? Maybe you have attended CrossFit Millard’s CrossFit classes for awhile, and would… Read more »

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Get a 20% Discount on AdvoCare!

CrossFit Millard is excited to tell you about AdvoCare’s new Preferred Customer program! Buy an AdvoCare membership for just $19.95 and immediately receive a 20% discount on all products, including the 24 day challenge! You can even increase the savingsĀ up… Read more »

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Friday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 2 rounds :30 sec Row or Bike 1:00 min Bear Crawl 100′ skipping 20 box step ups Conditioning Metcon (No Measure) 3 rounds 25m Sled Drag 25m Sled Pull 4 tire flips… Read more »

Thursday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 3 rounds 3-5 chin ups w/ 1 sec pause or supinated Ring Rows 10 Russian KB swings 25 SU jump rope 12 air squats Weightlifting Front Squat (5 sets 7-10 reps) Off… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 2 rounds 200m Row 10 alt forward step ups 10 alt lateral step ups 5 pike pushups 15 butterfly abmat situps Mobility Warm-up (No Measure) wrist stretching twisted cross banded shoulder stretch… Read more »

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 2 rounds 10 toy soldiers 10 jumping jacks 50′ Bear Crawl 10 air squats THEN after 2 rounds one 200m run PVC Barbell Warm up PVC Barbell Snatch Warm Up (5-10) 5-10… Read more »

Fitness Assessments with Coach Zak

Coach Zak would like to meet with you for a fitness assessment! Following his current fitness program study from OPEX’s CCP coaching program, he has an assessment that can provide you with a solid understanding of your current fitness level…. Read more »

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Join Us for the AdvoCare 24 Day Challenge

Are you looking to shed a few pounds and lose inches on your waist? Maybe just kick your metabolism into high gear and establish some better eating habits? Set yourself up for nutritional success this holiday season. CrossFit Millard will… Read more »

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Monday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Dodgeball 15 minutes When you get out, to get back in do these exercises. 1. 10 Air Squats 2. 10 Lunges in place 3. :15 sec plank hold 4. 10 push ups… Read more »

Open Gym

CrossFit Millard – CrossFit Warm-up (No Measure) Warm Up with 5 minutes on the Assault Bike at a moderate pace Work on a skill or ask coach how to perform Power Cleans Power Snatch Split Jerk Handstand Push Ups Work… Read more »