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

Friday Focus

Strength Circuit looking to build positional and core strength and healthy knees.

Workouts will have a focus on building burpee capacity under fatigue.

WARM UP (No Measure)

WARM UP

2x

200m Run

10 Kip Swings

10 Air Squats

+

2 Sets (rotate through)

:30 Sorenson Hold

50’/50′ DB Overhead Carry

:30 Wallsit

Set Up Strength Circuit

Strength Circuit (Weight)

3 Sets

100′ Reverse Sled Drag

:30 Heavy Jerk Dip Holds

:20 L Sit

*rotate through stations, rest as needed

*use 80% of Front Squat for holds

GET FIT (Time)

For Time:

3 Rounds (Rx+ 4 Rounds)

200m Run

20 Toes to Bar

15 Burpees over the DB

10 DB Thrusters (50s/35s)

18 Minute T.C.