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

Thursday Training Focus

Aerobic Threshold Intervals.

Trying to hold a hard effort across many intervals.

WARM UP (No Measure)

WARM UP

Tabata Machine x 6 Rounds

+

*grab band

-Banded Front Rack

-Banded Lat Stretch

-Banded Handcuff

*at knee height

-banded spiderman

-banded pigeon

-banded ankle

then

:45 at workout goal pace

SWEAT DAY!! (Calories)

10 Rounds

2:00 On/1:00 Off

Max Cal Machine of Choice

*If you did the :90 hard/:90 easy try and keep a similar or slightly faster pace than that. Paces should be hard but repeatable