Mile High CrossFit – CrossFit Deload Week Lots of heavy lifts last week. Some Body Building and lighter lifts, no heavy barbells in metcons. Sign Up For In house Comp on Saturday!! WARM UP (No Measure) WARM UP 2 Sets :20 Plank :20 Side Plank :20 Side Plank + 10 Burpees *on box :20 Armless...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Clean and Jerk (Weightlifting Variable Reps & Sets) Adding 2 extra singles at the end to Build to a heavy Clean and Jerk. Back Squat (Weightlifting Variable Reps & Sets) PARTNER WOD CLASS (9:30) Partner WOD (Time) For Time: 300 Double Unders 25 Squat Cleans (135/95) (Rx+185/125)...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets *grab barbell 8 PVC Snatch Grip Deadlifts 8 Prone Snow Angels 8 PVC OHS *grab light/mod KB 50’/50′ KB OH Carry 5/5 KB Windmills 10 H2H Swings 5/5 KB OH Squats 50’/50′ KB OH Carry *grab barbell 5 Muscle Snatches 5 Hang...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Easy Bike (Bikes to Rig) 5 Easy Shuttle Runs Skips for Height A-Skips Side Shuffle Karaoke + :60/:60 Couch Stretch :45/:45 Figure 4 on Wall :20/:20 Calf Stretch on rig :30 Deep Squat Hold 1:00 Bike HARD 5 A-Squats SWEAT DAY!!! (Calories) Every...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets 10 Birddogs/Deadbugs :15/:15 Side plank w/ Hip Abduction 3 Inchworms w/ Push-Ups + *grab hip Circle *holding rig/band around ankel 8/8 Lateral Kicks 8/8 Rear Kickbacks 10/10 Lateral Steps *around knees 10 Goodmornings 8/8 Clam Shells 10 Glute Bridges *grab barbell 8...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets 10/10 TKEs :30 Wallsit 5 Bootstrap Squats :20 Wrist Mobilizations + 8/8 Lateral SL Line Hops (Warm up distance) 3/3 SL Broad Jumps 3 Broad Jumps 6 Lunge Jumps (for max distance) 3/3 SL Broad Jumps 3 Broad Jumps *grab barbell 5...Read More

Mile High CrossFit – CrossFit Current Cycle Format Monday – Pull-Up Skill/Long AMRAP Tuesday – Front Squat/Intervals Wednesday – Deadlift/Strict Press/Acc Thursday – 30+ min Sweat Day Friday – Snatch/ Classic CrossFit Saturday – Clean and Jerk/Back Squat WARM UP (No Measure) WARM UP 2 Sets :45 Easy Row 10 Step Ups 1 WW into...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Clean and Jerk (Weightlifting Variable Reps & Sets) Back Squat (Weightlifting Variable Reps & Sets) PARTNER WOD CLASS (9:30) PARTNER WOD (Time) 1000m Run (Together) right into 50 Power Cleans (155/105) (Rx+185/125) 50 Chest to Bars (Rx+BMUs ) 50 Deadlifts (185/125) (Rx+225/125) right into 1000m Run (Together)...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets :15 Jumping Jacks :15 Air Squats :15 Spiderman Lunges :15 Jump Squats 2 Sets :20 High Plank :20 Side Plank (R) :20 Side Plank (L) *PVC 10 Pass Throughs 5 Jump and Catch 5 Scarecrow Snatches 5 Pause OH S 5 Jump...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Easy Ski or Row :90 Bike + *set up Core Warm Up Core Activation (Checkmark) Core Warm Up 3 Sets 15 Hip Extensions 15 – V Ups or SL 8/8 Pallof Presses *flow through, resting as needed SWEAT DAY!!! (Time) 3 Rounds For...Read More