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 2 Sets :20 Step Ups :20 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 2 Rounds 200m Row :20 Dead Hang...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 Current Cycle Format Switching a few days around with the Hero WOD on...Read More
Mile High CrossFit – CrossFit PARTNER WOD CLASS (9:30) Partner WOD (Time) For Time – with partner (32min CAP) 80/65 cal row 80 DB Push Press (50s/35s) 80/65 cal bike 80 DB Step Overs (50s/35s) 80/65 cal ski 80 DB Power Cleans (50s/35s) (24″/20) 80 Burpees over the DB NOTES Athletes can split up reps...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2:00 Easy Bike :30/:30 Figure 4 on Rig :20/:20 calf stretch :30 Dead Hang 10 Knee Pulls 10 Shoo the Chickens 10 Pogo Jumps 5 Squat Jumps 8 Reverse Lunges 300m Jog SWEAT DAY!!! (Time) 2 Rounds 800m Run 60/50 Cal Bike 400m Ski...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets 15/12 Cal Row 20 Bar Taps 5 Burpees + 10 Ring Rows 10 Shoulder Taps 5 Pushups *grab jump rope 20 Singles 15 Penguin Jumps 10 High Singles 2-3 Minutes or Double Under Practice or Warm up Aerobic Pacing (Time) 4 Sets...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10 Step Ups 5 Kang Squats Wall Walk into :10 Hold 3 Sets :15 Plank :15 Superman :15 Side Plank :15 Side Plank *grab DB 5/5 Strict Press 3/3 SA Renegade Rows 10 Goblet Squats *grab barbell 10 Strict Press 10 Bent Over Rows...Read More
Mile High CrossFit – CrossFit Current Cycle Format Monday – Olympic Lifting Complex/Classic CrossFit Triplet Tuesday – Push-Pull and Tricep Accessory/Back to Back AMRAPs Wednesday – Aerobic Pacing/Core Thursday – Running Sweat Day Friday – Pause Back Squats/Pulling Focused Metcon Saturday – No Weightlifting Class this week WARM UP (No Measure) WARM UP 200m Jog...Read More
Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Power Clean (Weightlifting Variable Reps & Sets) Split Jerk (Weightlifting Variable Reps & Sets) PARTNER WOD CLASS (9:30) Partner WOD (Time) For Time: I go/You Go Intervals 12 Rounds (6 Each) 50 Double Unders 10 DB Thrusters (50s/35s) 10 Burpees over DB right into 4 Rounds (2...Read More
