Mile High CrossFit – CrossFit Friday Training Focus Last week of 4s on our Front Squats as well. Conditioning will really challenge toes to bar capacity. Breaking up sets intentionally early in the workout will be necessary to avoid blowing up on the back half. WARM UP (No Measure) WARM UP 2 Sets 25 Jumping...Read More

Mile High CrossFit – CrossFit Thursday Training Focus This workout is not meant to be raced. Find a steady running pace that you think you can maintain for both runs. You should not feel redlined at any point in this workout. WARM UP (No Measure) WARM UP :90 Easy Bike + *foam roll -Lower Back...Read More

Mile High CrossFit – CrossFit Wednesday Training Focus Significant percentage increase from last week, reps drop from 8s to 6s. Cleans are meant to be heavy in the conditioning. This workout will challenge power output under fatigue. WARM UP (No Measure) WARM UP 10 Step Ups 10 Heel to Raises 10 Prisoner Step Ups 10...Read More

Mile High CrossFit – CrossFit Tuesday Training Focus 2nd to last week of the Jerk Cycle. Starting to hit some heavy singles. Challenge yourself on the upper accessory work. Weights should be pretty hard. Continuing our running progression. Trying to hold last weeks paces for a longer duration. WARM UP (No Measure) WARM UP 2...Read More

Mile High CrossFit – CrossFit Monday Training Focus Last week of 4s on Back Squats. Expect these to be pretty challenging. Workout will really challenge squat endurance. Fight through the quad burn to hold on to unbroken sets. WARM UP (No Measure) WARM UP Tabata (alternating rounds) -Row -Air Squats MOVEMENT/MOBILITY – :30 90/90 stretch...Read More

Mile High CrossFit – CrossFit Saturday Training Focus Clean and OHS cycles are continuing. Cleans will start to get heavy over the next couple weeks. WEIGHTLIFTING CLASS (8:15) Clean (Weightlifting Variable Reps & Sets) *the real work is in the 3×2. Starting to hit some pretty heavy cleans. No more than :15 b/w reps. Overhead...Read More

Mile High CrossFit – CrossFit Friday Training Focus Front Squat percentages going up and volume is dropping. Big toes to bar sets in this workout but very little muscular interference from other movements. Should allow for bigger sets from the beginning. WARM UP (No Measure) WARM UP athletes choice 400m run or 15 Burpees 15...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) 2 Rounds 1:00 Easy Machine 10 Prisoner Step Up 10 SL V-Ups + :45/:45 Box Pigeon Stretch :30 Armless Prayer :20/:20 Hamstring Stretch on Box :20/:20 Box Calf Stretch 1:00 Straddle Stretch 10 Cal Machine at Hard Pace SWEAT DAY!! (Time) 50-40-30-20-10 Cal Machine Ab Mat...Read More

Mile High CrossFit – CrossFit Wednesday Training Focus Continuing our Sumo cycle going to 8s this week. Interval working time going from 4:00 to 6:00 this week. Power Clean continuing to get heavier in these conditioning pieces. Should be a moderate weight this week. WARM UP (No Measure) WARM UP In 25′ Increments -Knee Tucks...Read More

Mile High CrossFit – CrossFit Tuesday Training Focus Should be getting more comfortable with Split Jerks now that we are in week 3 of this cycle. Continue to Push the weight on Upper body strength work. WARM UP (No Measure) WARM UP 2 Sets 1:00 Machine 10 Walking Lunges 10 SLOW Shoulder Taps :20 Hollow...Read More