Diogo Dias

Warm-up: Group Dynamic PVC Pass Throughs – 12 Reps PVC Hip Swings – 10 reps each side Tuck Jumps – 20 Reps Pre-Game: 9 – Minute EMOM Min 1: Calories on Rower/Bike (12/9) Min 2: 15 Kettlebell Swings (16k/12k) Min… Read more »

Warm-up: Group Dynamic Bear Crawl (down and Back) One legged hops (right leg down, left leg back) Banded Front rack stretch – 1 Min each side Strength: Front Squat (12-15 min) 7 sets – 2 Reps @85% of 1 Rep… Read more »

Warm-up: Group Dynamic 2 Minutes of Continuous Movement 1 Min Alt b/w High knees and butt kicks 1 min Alt b/w arm circles big and small Frog Stretch – 1 minute Pre-Game: 3 Rounds (10 min Cap) 12 Calories on… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x2 Duck Walks (down and Back) Sumo Inchworm Push ups (5-4-3-2-1) Pre-Game: 12-Minute EMOM Min 1: 3 Squat Cleans (ascending Weights) Min 2: :20 Handstand Hold + :03 Negative Min 3: Calories… Read more »

Warm-up: Group Dynamic Banded Lat Pulls – 10 Reps each Side Banded Shoulder Dislocates – 10 Reps each side Banded Shoulder Stretch – 1 min each side Pre-Game: 8-Min EMOM Min 1: Calories on Rower/Bike (15/10) Min 2: 1 Round… Read more »

THERE ARE NO CLASSES TODAY ONLY OPEN GYM AT 9:30 AM! HAPPY NEW YEAR FROM ALL OF THE CROSSFIT MILLBURN STAFF TO YOU!

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Very Slow Toe touches – 10 Reps Sumo Inchworm Push ups (5-4-3-2-1) Pre-Game: 4 Rounds 5 Deadlifts (ascending weights) 15 Ab Mat sit ups 5 Burpees   Workout: AMRAP 20 mins 10… Read more »

Warm-up: Group Dynamic 2 minutes of continuous movement 1 min alt b/w high knees and butt kicks 1 min alt b/w big and small arm circles Snatch progressions with PVC/Barbell   Strength: Snatch Build to a heavy single snatch for… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 minutes Couch stretch – 1 min each side Pre-Game: 4 Rounds Calories on Rower (10/8) Thrusters (ascending weights)   Workout: Open Workout 16.5 21-18-15-12-9-6-3 Thrusters (95/65) Bar Facing Burpees   Cardio… Read more »

Warm-up: Group Dynamic Group Jog (down and back) High Knees (down and back) Butt Kicks (down and back) Inchworms (down and back)   Pre-Game: 5 Rounds 3 Front Squats (ascending weights) *From Rack unless you are doing CRX 9 KB… Read more »