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

2:00 Easy Machine

5/5 T Spine Rotations

:30 thread the needle

:30 childs pose

:30 pigeon

:30 side lying t-spine rotation

:20 Hollow Hold

10 Plank Shoulder Taps

:20 HS hold

10x wall facing HS shoulder taps

5x HS kick ups in space OR HS kick ups against wall

*setup HS Skillwork

HS Skill Work (Checkmark)

HS Skill Work

15 Minutes of Skill Work

-HS Hold

-HS Hold Rocks

-Shoulder Taps on Wall

-2 Walks to the Wall (2-3 Steps)

-2-3 Walk Attempts

-25′ HS Walk

-25′ HS Walk w/ Piroette

-Set Up HS Obstacle

*choose variation that fits where your at. Start at a level you feel comfortable and try and progress to a new skill over the 15 minutes. No set structure. Just allowing for 15 minutes of coached HS Skill work. Best way to get better upside down is to spend time upside down.

SWEAT DAY!!! (Calories)

“Flux Intervals”

5 Sets

1:00 @ hard pace

3:00 @ endurance pace

*the hard pace should be a hard but sustainable pace. Much faster than your 20 Minute pace would be, but not a sprint.

*Endurance pace should be slower than your 20 minute pace, but needs to still be a working pace.