Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets 1:00 Easy Bike 5/5 Spiderman Lunges 10 Shoulder Taps + *grab hip circle :20 Transverse Squeeze (w/band) 10 Glute Bridges 5 SLOW Air Squats 10 Glute Bridges :20 Transverse Squeeze *grab barbell 8 Strict Press 8 Bent Over Rows 8 RDLs :10...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 + *grab Box 5/5 Controlled Step Downs 5 Depth Drops 5/5 Hip Flexor Lift Offs 5/5 Leg Abductions 5 Box Jumps 5 Depth Jumps *grab barbell 5 SLOW Front Squats *add light...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 10/10 Leg Swings :20/:20 SL Wallsit :20/:20 Calf Stretch 15 Jumping...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) 4 Rounds For Time: 80/65 Cal Bike 20 DB Step Overs (50s/35s) (24″/20″) 20 Devils Press (50s/35s) 6 Legless Rope Climbs (Rx+ 1st Rope Climb...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 200m Jog 10 Kip Swings 5 Cat/Cows 5/5 T-Spine Rotations *PVC 10 Pass Throughs 5 Jump and Catch 5 Scarecrow Snatches 5 Pause OH S 5 Jump and Catch 5 Snatch DLs *grab barbell 5 Snatch High Pulls 5 Hang Muscle Snatches 5 Overhead...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Easy Row 25′ Toe Walk 25′ Heel Walk 25′ Bunny Hops 25′ A Skips 10 Easy Shuttle Runs + *grab band 10 Banded Goodmornings 3 Way Hamstring Stretch Banded Quad Stretch *grab box and KB 10 Step Ups 6 KB Swings SWEAT DAY!!!...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets 10 Birddogs :15/:15 Side plank w/ Hip Abduction 3 Broad Jumps + *on bench :20/:20 Copenhagen Plank 6/6 SL Glute Bridge on Bench 6 Decline Push-Ups (feet on bench) *grab barbell 8 Strict Press 8 Bent Over Rows 8 RDLs :10 DL...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets :30 Wallsit 10/10 Leg Swings 5/5 Spiderman Lunges + *grab WB 5 Kang Squats 5 Wallball Thrusters :30 T-Spine Opener :30/:30 Couch Stretch on WB *grab barbell 10 FR Openers 5 SLOW Front Squats *build to working weight Front Squat (Weightlifting Variable...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 Tabata Bike x 6 Sets + :20 Dead Hang :10 Hang...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) Partner WOD 100 Goblet Squats (70/53) 100 Burpees to a Target 100 American KB Swings (70/53) 100 Toes to Bar 100′ Goblet Walking Lunges (70/53)...Read More