Announcements

Weekend Class Sign Up Policy Update

Due to high demand of our Saturday Weightlifting and Partner WOD classes we have extended the class caps to 24. No additional spots will be allowed after this however. This allows us to provide better instruction, ensure adequate space, and create the best possible environment for all of you.

Additionally, please note that cancellations made within 12 hours of class start time will incur an automated late cancellation fee. This has always been our policy but going forward it will be automated to help prevent spots from going unused.

Thank you for helping us keep classes full, fair and enjoyable for everyone!!

Mile High CrossFit – CrossFit

Tuesday Training Focus

All the Lifting yesterday, all bodyweight today. Long workout, that will challenge your ability to move your own bodyweight.

WARM UP (No Measure)

WARM UP

10 Heel toe Raises

10 Pogo Jumps

:20/:20 SL Wallsit

10/10 Leg Swings

:20/:20 Calf Stretch

200m Jog

+

:45/:45 Box Pigeon

:20/:20 Hamstring Stretch on Box

4 Box Jump Overs

2 Burpee Box Jump Overs (go over footwork)

+

:15 Dead Hang

10 Kipping Swings

Spend 3-5 Minutes Warming Up and practicing Pull-Up Skill

CONDITIONING (Time)

5 Rounds

500m Run

15 Pull-Ups (Rx+C2B)

10 Burpee Box Jump Overs (24″/20″)

*long workout of the week, start at a pace you think you can sustain for 20+ minutes.. Cut Pull-Ups so that you do not have more than 1-2 breaks.

28 Minute Time Cap

*modify pull-Ups to banded or Jumping, banded if you want work on strength more. Jumping if you want to keep HR higher