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

Saturday Training Focus

Working on power cleans this week, after all of the squatting last week. Really try to get under the jerks and making sure there are not any press outs. OHS positions should be feeling strong after all of the work over the last fee weeks.

WEIGHTLIFTING CLASS (8:15)

Clean and Jerk (Power Clean and Push Jerk
3 Sets
1 Power Clean + 2 Push Jerks
60-70% of Clean and Jerks

+

Build to a heavy Power Clean and Push Jerk Double
*drop and reset between reps

*no squat clean this week after yesterdays heavy front squats )

Snatch + OHS (Weightlifting Variable Reps & Sets)

PARTNER WOD CLASS (9:30)

Partner WOD (Time)

PARTNER WOD

I Go/You Go

10 Rounds (5 Each)

30 Double Unders

15 DB S2OH (50s/35s)

10 DB Box Step Ups (50s/35s) (24″/20)

5 Devils Press (50s/35s)

*partners must complete a full round before switching. Use a weight that you never have to break a movement more than 1 time.