Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10 Heel to Rocks 10/10 SL Lateral Line Hops 20 Single Unders 15 High Single Unders 10 Reverse Lunges 10 Plank Shoulder Taps 20 Double Unders or Jumping Bar Taps *grab light band -10 Banded Pull-aparts -10 Banded Good Mornings -10 Supinated Banded Pull-aparts...Read More

Mile High CrossFit – CrossFit New Cycle Cycle Format for the next 4 Weeks Monday – Olympic Lifting Complex/Classic CrossFit Triplet Tuesday – Push-Pull and Tricep Accessory/Back to Back AMRAPs Wednesday – Aerobic Pacing/Core Thursday – Running Focused Sweat Day Friday – Pause Back Squats/Pulling Focused Metcon Saturday – Block Cleans and Jerks out of...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Snatch Balance (Weightlifting Variable Reps & Sets) Snatch Pull (Weightlifting Variable Reps & Sets) OH Lunges (Checkmark) 3 Sets 50′ KB Overhead Walking Lunges Switch hands at 25′ *try and get pretty heavy PARTNER WOD CLASS (9:30) Partner WOD (Time ↓ Shorter is Better) 5 Rounds 400m...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets :30 Wallsit 5/5 Spiderman Rotations :20/:20 Side Plank *grab Hip Circle 10 Lateral Steps 5/5 Half Moons 10 Glute Bridges 6/6 Clam Shells 5 SLOW Squats w/ band *grab barbell 8 Good Mornings 5 Strict Press 5 Push Jerks 5 Power Cleans...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 3:00 Machine (start slow and increase pace slightly every minute) *band on bar -Banded Lat Stretch -Banded Front Rack *band on rig -Banded Spiderman -Banded Pigeon -Banded Ankle Opener *on floor -Banded Hamstring -Banded Side Lying Quad Stretch :30 Above Workout Pace right into...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 200m Jog HS Skill :20 Hollow Hold 10 Plank Shoulder Taps :15 HS Hold 10 Shoulder Taps 5 Kick Ups to Balance Point *grab PVC 10 Pass Throughs 5 Snatch Grip Deadlifts 5 Jump and Catch 5 OHS 5 Sotts Press *grab barbell 5...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 20/16 Cal Row 10 Box Step Overs 10 Kip Swings + *on rig (focus on staying long) 5 Strict Leg Raises 5 Kipping Knees to Chest 5 Toes to Bar of Toes to Air *grab wallball 5 Bearhug Kang Squats :30/:30 Couch Stretch on...Read More

Mile High CrossFit – CrossFit Crossover Week Touching on some Oly complexes and Back Squats with our lifting this week. Tuesday is a big workout but overall less intensity and volume than the previous couple weeks. WARM UP (No Measure) WARM UP 5 Boot Straps 6/6 Fire Hydrants 6/6 Donkey Kicks 6/6 Hip Abductions 5/5...Read More

Mile High CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run (If you have a 20# vest or body armor, wear it.)In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets (rotate through stations) :30 High Plank :30 DB Lateral Raises :30 Squat Hold (active) :30 PVC Pass Throughs MOVEMENT/MOBILITY *with PVC Pipe :20/:20 External Rotations 5 PVC OHS 5/5 Around the worlds 5 PVC OHS :20/:20 Lat Stretch 5 PVC OHS 5...Read More