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

Current Cycle Format

Monday – Clean and Jerk/Barbell Metcon/Running

Tuesday – Pressing Endurance/VO2 Max Intervals

Wednesday – Pull-up/SL Strength/Classic CrossFit

Thursday – HS Skill Work/20 Minute Max Cal Progression

Friday – Strength Circuit/Burpee Conditioning

Saturday – Snatch Complex/Pause Back Squat

WARM UP (No Measure)

WARM UP

2 Sets

10/10 Leg Swings

:20/:20 SL Wallsit

:20 Transverse Squeeze

+

*band knee height

12/12 TKEs

-banded spiderman

10/10 SL Reverse Squats

+

3/3 SL Broad Jumps

6 Skater Jumps

3 Broad Jumps

*grab barbell

Front Rack Opener

Strict Press

Front Squat

Muscle Cleans

Tall Power Cleans

Push Press

Push Jerk with Pause in Catch

Power Clean and Push Jerk

Clean and Jerk (Weightlifting Variable Reps & Sets)

Trying to hit heavier than last weeks triple

Barbell Battery (AMRAP – Reps)

2:00 AMRAP

Max Clean and Jerks @ 80% of 2 Rep Clean and Jerk

*score is reps x weight

Running (Checkmark)

Rest 4:00

800m Run

Walk 200m

800m Run

@ moderate pace