Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP – 3x 5 Burpees 50’/50′ OH DB Carry :10 HS Hold MOVEMENT/MOBILITY *grab band 2 Sets 12 Banded Pull Aparts 10 Banded Strict Press 8 Banded Good Mornings *grab WB :30/:30 Couch Stretch o WB :30 T-Spine Opener on WB 5 WB Kang Squats...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP – DB, jump rope AMRAP 3 10/8 Cal Bike/Ski 10 DB Goblet Squats 10 Hang DB Snatches MOVEMENT/MOBILITY :30/:30 Spiderman :30 Squat hold inactive 6 Kang Squats 10 cossack squat 6/6 Fire Hydrants * grab mini band 8/8 Clam Shells 10 Glute bridges 6...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Snatch (Weightlifting Variable Reps & Sets) Front Squat (Weightlifting Variable Reps & Sets) PARTNER WOD CLASS (9:30) Partner WOD (Time) For Time: 1200m Run (300m Increments) 90 American KB Swings (70/53) 45 Pull-Ups (Rx+ C2B) 10 Rope Climbs (Rx+15 reps) 45 Pull-Ups 90 American KB Swings (70/53)...Read More

Mile High CrossFit – CrossFit Merry Christmas!!! (No Measure) I hope you all have a wonderful holiday!!Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) 2min machine of choice + :30 Deadbugs :30 Glute Bridge March :30 Alternating Bird Dogs :30/:30 Side Plank (switch at :10) :30 childs pose :30 thread the needed :30 pigeon :30 butterfly stretch + Empty Barbell Prep 5x Front Rack Squat Holds (:03 in the bottom)...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) 250m Row + :20 Prone T’s :20 Forearm Plank (active push through ground) + On Dip Station/Rings 3 x :05 Support Hold on Dips 8x Slow Negative Dips 4x strict dips + grab band 15x straight arm banded pull downs 10/10x single arm banded rows :30...Read More

Mile High CrossFit – CrossFit Warm Up (No Measure) 200m Run + :20 Prone Snow Angels :20 Prone Swimmers :20 Plank Shoulder Taps :20 Hip Airplanes (alternating) + On Pull-up Bar: 6x Kip Swings 5x Straight-Leg Raises to 90° 5x Kipping Leg Raises 4x Toes to Bar or Toes to Air PVC Work: :20 PVC...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Overhead Squat (4-5 Sets Build to a 1 Rep Max OHS *last week of cycle. Make sure we aren’t cutting depth short . ) Push Press (4 Sets *out of rack 1 Push Press + 2 Spilt Jerks *60% of split jerk and build *use the push...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2x 10/7 cal bike 10 Step Ups :10 HS Hold + :30 childs pose – hands on box 4 Box Pike HSPUs :45/:45 Box Pigeon 3/3 SL Step Downs 10 Pogos 4 Box Jumps + Hip 90/90s 6/6 Quadraped Hip Abductions 6/6 Donkey Kicks...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10/7 cal machine 1 20 Single Unders 10/7 cal machine 2 5 burpees + *grab band -3 Way Banded Hamstring Stretch -Banded Side Lying Quad Stretch -calf stretch on rig 3 x 15 Double Unders or 3 x :15 double practice SWEAT DAY!!! (Time)...Read More