Zak Ziegenbein

Thursday CrossFit

Announcements CLOSED LABOR DAY MONDAY SEPT 5 CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 2 rounds 10 box step up/down 24″ 10 lateral lunges 10 push ups take turns on paralette dips 6 reps Weightlifting Thruster (4×3) from the… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 2 rounds 10 front lunges with rotation 10 back lunges with twist 10 high knees 10 butt kicks 10 dynamic leg front kicks Mobility Warm-up (No Measure) Pigeon Twisted Cross Shoulder Weightlifting… Read more »

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 3 rounds 10 air squats 50′ bear crawl 10 backwards lunges 5 pike pushups Weightlifting SDHP (EMOM 10 – 5 Reps) Sumo Deadlift High Pull 5 reps each minute for 10 minutes… Read more »

Facebook Group Information

Members! Please join our private members only Facebook Group! If you have Facebook it is a great way to quickly and easily communicate with other members of CrossFit Millard or our staff. Join today! Here: https://www.facebook.com/groups/crossfitmillard/   Thanks for being… Read more »

Posted in | Comments Off on Facebook Group Information

Closed Labor Day

CrossFit Millard will be closed on Labor Day. I’ll also be in Des Moines Iowa for the CrossFit Kids coaching seminar! Labor Day Home Workout (unless you’d rather have the day off!) For Time in order 50 situps, then 50… Read more »

Posted in | Comments Off on Closed Labor Day

Monday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 2 rounds 200m Run 50′ walking lunges 10 yoga push ups 12 total dead bugs 12 total bird dogs Mobility Mobility WOD Front Rack (No Measure) Front Rack banded mobility stretch Wrist… Read more »

Foam Rollers and Change Plates Coming!

More foam rollers and change plates were ordered over the weekend! Check them out in the mobility corner of the gym, near the GHD. Feel free to hop on a foam roller before class and roll out those legs, back… Read more »

Posted in | Comments Off on Foam Rollers and Change Plates Coming!

Wodify Mobile App Outage

The Wodify smartphone app is having a major outage. Use¬†http://app.wodify.com/mobile from your mobile phone to login in to your account. Hopefully the mobile app is back to working soon. This is a system wide Wodify issue, and not just affecting… Read more »

Posted in | Comments Off on Wodify Mobile App Outage

Bring Jump Ropes this week!

Members, please start bringing a jump rope to class starting Monday. We may not use them everyday, but you should have one in your gym bag for use in warm ups or WODs. Any jump rope will work to start… Read more »

Posted in | Comments Off on Bring Jump Ropes this week!

Class Schedule starting 8/29/16 Added 6am and 5:30pm

Our class schedule starting Monday is: Monday thru Friday Normal Class Times 5am CrossFit with Coach Zak 6am CrossFit with Coach Zak or Ian Pille 9am CrossFit with Coach Zak 12pm CrossFit with Coach Zak 4:30pm CrossFit with Coach Zak… Read more »

Posted in | Comments Off on Class Schedule starting 8/29/16 Added 6am and 5:30pm