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

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

:10 HS Hold

+

:20 Dead Hang

10 Kip Swings

:20 Hollow Hold

10 Hollow Rocks

+

Plyos

3 Sets

-3 Depth Drops

3/3 SL Broad Jumps

Build to Workout Height Box Jump

Skill EMOM (Checkmark)

EMOM x 16

-3 Tall Box Jumps (build in height)

-5-12 Strict HSPUs

-10-18 GHDSU

-5-10 Reps of Upper Body Pulling

*pick whatever rig variation you would like to work on under slight fatigue. Pull-Ups, C2B, BMU etc.. You should have solid rest during this EMOM. Working skills under moderate fatigue. For Box Jumps you can go above 30 in, use jerk blocks to build higher.

Odd Object (Time)

For Time:

300m Farmer Carry (70s/50s)

*every break you must perform a 300m run back to your DBs/KBs

*choose a challenging weight, you should have to break a couple times. Cap yourself at 5 runs.