Workout of the Day

Warm-up: Group Dynamic Group Jog (down and back) x2 Inchworm (down and back) Lunge and reach (down and back) Pre-Game: 4 Rounds 200 Meter Run/Row 12 Switches 3 Hang Power Cleans (ascending weights)   Workout: 5 Rounds 10 Pull Ups… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps KB Goblet Squat Tabata – 2 Minutes Samson Stretch – 1 Min each side Pre-Game: 5 Rounds (12 Min Cap) Row/Bike for Calories (10/8) 3 Back Squats (ascending Weights) Handstand Hold for… Read more »

Warm-up: Group Dynamic Banded Lat Pull downs – 10 Reps each side Banded Shoulder stretch – 1 min each side Very slow Toe touches – 10 Reps Pre-Game: 6-Minute EMOM (with Partner) Min 1: 1 Round of Mini Cindy (… Read more »

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 »