Announcements Weightlifting Class at 8:15 on Saturdays this cycle!! 9:30 Partner WOD to follow. Feel free to stay for both or just one! Mile High CrossFit – CrossFit New Cycle This Week! This week is the first week of our new cycle! So you will see some new progressions and focuses. Saturdays for this cycle...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2min easy machine of choice + Mobility 1:00 Pigeon stretch 1:00 Spiderman stretch 1:00 scorpion stretch :30 Bootstrap Squats + Activation *band on rig :45 Banded Deadbugs :30/:30 SL Reverse Squats :30 Banded Pull Aparts 5 Burpees Set Up EMOM CONDITIONING (AMRAP – Reps)...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 + :45 wall sit – narrow stance + thick band on rig knee height 20/20x banded TKE 2 x :45 spanish squat 5/5x staggered stand DL – band distracting leading...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM 1:00 Row 10x prisoner step ups – hands behind head 10/10x single leg calf raises – holding post 1:00 Row @ workout pace 5/5x lateral step ups + slow controlled descent 200m Run + core activation 5x :10 hollow hold :05-:10 rest SWEAT DAY!! (Time)...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Easy Bike 50′ toe walk 50′ heel walk 50′ bunny hops 20x lateral bunny hops – over line 10x push ups – from knees 10x prone snow angels 5x push ups :30 superman hold 10 Air Squats MOVEMENT/MOBILITY 20x cat/cows :30 thread the...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 400m Jog MOVEMENT/MOBILITY *grab barbell 10 Strict Press 5 Jerk Dip Holds 5 Push Press 4 Tall Push Jerks (pause in catch) 4 Tall Split Jerks (Pause in catch) *on rig :30 Active Hang 8 Kip Swings 5 Kipping Knees to Elbows 6 SL...Read More

Mile High CrossFit – CrossFit Deload Week We having been pushing our lifting hard the last few weeks and seen many PRs! This week we will take a step back from the heavier weights to focus on some lighter positional work and accessory lifting. Conditioning will still be plenty challenging, just wont include heavy barbells....Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP – 2 Sets 1:00 Bike 1:00 Boot Strap Squats MOVEMENT/MOBILITY – hip circle 2x 5/5 Half Circles 10/10 Lateral Steps 15 Glute Bridges then, :30 spiderman stretch w/ T-spine rotations / side *grab barbell 6 good mornings 4 front rack to back rack thrusters...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 100m Run :30 barbell strict press :30 reverse lunge 100m Run :30 bent over rows :30 air squats 100m Run :30 push press :30 superman hold + MOBILITY/ACTIVATION :20 dead hang 3/3x hip airplanes 10/10x half kneeling t-spine opener *grab band 10/10 TKEs :30...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 3 Minute Tabata (:20/:10) On Rower MOVEMENT/MOBILITY :20/:20 Sleeper Stretch 5/5 T-Spine Rotations :30 Cat/Cow :30 Scorpions :30/:30 Pigeon :20 Transverse Squeeze 5 Push-Ups core activation 3x :10 hollow hold :05 rest b/t + 3x :10/:10 single leg glute bridge hold *no rest b/t...Read More