Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 5 Shuttle Runs (Rig to Bike) :30 Deadhang 10 Kip Swings :20 Hollow Hold 10 Hollow Rocks 10 Plank Shoulder Taps 15 Shoulder Circles Fwd and Bkwd + *grab light band 2 Sets 10 Pull aparts 10 Strict Press 8 Good Mornings 5 Minutes...Read More

Mile High CrossFit – CrossFit New Cycle This Week! Monday – Front Squat and Deadlift Strength Tuesday – Gymnastic Skill/Classic CrossFit Wednesday – Intervals and Oly Complex Thursday – 25+ Steady Conditioning Friday – Push Press/Inverted Focused Metcon Saturday – Snatch and Back Squat Cycle WARM UP (No Measure) WARM UP :90 Bike :45 Spanish...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Power Clean (5 Sets 1 Clean Pull 1 Power Clean 1 Hang Power Clean *build over sets to a heavy complex for day ) Push Press (Weightlifting Variable Reps & Sets) Focus on as aggressive hip extension as possible ACCESSORY (Checkmark) Accessory 4 Sets 4/4 Single Arm...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 1:00 Arms only Bike or Ski 1:00 Legs only Bike 1:00 Regular Bike or Ski + 10 Cat/Cows 10/10 Hip 90/90s :30/:30 Spiderman Lunge 10 Cossack Squats 10 Forward Lunges :20 HS Hold 10 Shoulder Taps 5 Pushups Set Up Strength Circuit *after Strength...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP *on rower :30 Arms Only :30 Arms and Core :30 Full Stroke 1:00 @ 20 SPM 1:00 @ 23 SPM 1:00 @ 26 SPM *grab band -3 Way Banded Hamstring -Side Lying Quad Stretch *on rig -Banded Ankle Opener –Banded Pigeon SWEAT DAY!!! (Time)...Read More

Mile High CrossFit – CrossFit Air Quality Due to poor Air quality and health advisories we are changing todays running to Echo Bike. If the Air quality improves by Saturday we will switch the biking in that workout for running. WARM UP (No Measure) WARM UP 2 Sets 200m Jog :20/:20 Side Plank 10 Step...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Rounds 10 PVC Pass Throughs 6 OHS 4 Burpees + *w/ PVC 5 Snatch Balances 5 Jump and Catch 5 Sotts Press *no PVC 5/5 T-Spine Rotations 8 Squat Rotations 3/3 Worlds Greatest Stretch *grab barbell 5 Snatch Grip Deadlifts 5 Snatch Pulls...Read More

Mile High CrossFit – CrossFit Crossover Week Touching some different lifts and movements this week that we didn’t last cycle. Lots of classic CrossFit style conditioning. WARM UP (No Measure) WARM UP :90 Bike 25′ Inchworms 25′ Spiderman Lunges 50′ Bunny hops 50′ Walking Lunges MOVEMENT/MOBILITY *grab #2.5 of #5 plates -10 Lateral Raises -:20...Read More

Announcements Upcoming Week Schedule Sunday June 28th – No class (Purple Mountain) Monday-Thursday – Regular Schedule Friday July 3rd – 8/9/10 AM Hero WOD Saturday July 4th – Closed Sunday July 5th – Back to Regular Schedule Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 3 Sets :15 Jumping Jacks :15 Air...Read More

Announcements Upcoming Week Schedule Sunday June 28th – No class (Purple Mountain) Monday-Thursday – Regular Schedule Friday July 3rd – 8/9/10 AM Hero WOD Saturday July 4th – Closed Sunday July 5th – Back to Regular Schedule Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Tabata Bike x 6 Sets + :30...Read More