Zak Ziegenbein

Tractor Tires are now out back!

Tractor tires have been purchased and are now out the back gate! Pretty soon we will be having some fun with them! Coach Zak

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OPEN GYM

CrossFit Millard – CrossFit Warm-up (No Measure) Mobility with Lacrosse ball or foam roller Work on a skill learned this week Suggestions Power Clean Power Snatch Deadlift focus on technique and form. Please ask coach for help Metcon (No Measure)… Read more »

Friday CrossFit

CrossFit Millard – CrossFit Warm-up (No Measure) 30 air squats 30 total walking lunges 30 push ups 30 abmat situps 10 per side Dead Bugs 10 per side Bird Dogs Bench Reverse Hyper 10 reps Weightlifting CGBP Close Grip Bench… Read more »

Thursday CrossFit

CrossFit Millard – CrossFit Mobility Warm-up (No Measure) Lacrosse Ball shoulders, glutes and hamstrings Band shoulder stretch on rig Warm-up Warm-up (No Measure) 200 m Row THEN- 3 rounds single arm 5 db bent over row 5 db clean 5… Read more »

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 3 rounds 200m Row 50′ inch worm 30 sec or amsap handstand hold Weightlifting Strict Press (5×3-6) 5 sets 3-6 reps 30X1 tempo increase weight each set if you hit 6 reps… Read more »

Monday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 3 rounds rest 15-30 seconds between rounds 10 box step ups 20″ box High knees butt kicks Carioca Power skip Warm-up Warm-up (No Measure) Bar only 10 reps back squat determine depth… Read more »

Fancy Friday

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Warm up Mobility Run/Jog to end of mall and back Go over exercises in warmup Then 3 rounds 5 db deadlift 5 db power clean 5 db push press Weightlifting Warm-up (No… Read more »