Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2min easy machine of choice + 25′ high kicks 25′ samson stretch 25′ spiderman stretch 25′ quad stretch 25′ straight leg bear crawl 25′ bunny hops 25/25′ single leg bunny hops 25’/25′ broad jump to single leg landing + :20 bird dogs :20 thread...Read More

Mile High CrossFit – CrossFit Deload Week Taking the heavy barbell away for most of the week and doing some more accessory work. Still challenging conditioning pieces but with lighter loading. WARM UP (No Measure) WARM UP 1min machine 50′ DB OH Carry @ light 50′ Walking Lunges 10x DB bent over rows 10x DB...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) OLY WARM UP -Spiderman Rotations -Squat Rotations -Hip Rotations -Jump Squats *grab #10-15 plate -Plate Squat T-spine openers -Plate Jumps -Plate Press Squat Holds *grab KB 2 Sets 3/3 Windmills 2/2 OHS Coach Led Snatch Warm Up (focus on spending time in deep squat) then, Coach Led...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 400m Easy Row 5 WB Kang Squats :30/:30 Couch Stretch on WB 7 Wallballs MOVEMENT/MOBILITY 5/5x Reverse Lunges (keep weight in front leg) 5x Air Squat – hand OH + :03 pause in hole 5x Jump Squats + :30 pigeon :30 childs pose :30...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets 1:00 Easy Ski 1:00 Easy Row 1:00 Easy Bike 1:00 Seated Forward fold + grab 5/2.5# plates 15/15x shoulder CARs 10x Lu raises 10x bent over reverse flies 5x Cuban press 5x Push ups + :01 pause 1″ off ground SWEAT DAY!!!...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Easy Bike *grab 1 DB 50/50′ OH Carry 5x jefferson curls 10x DB high pulls :20 high plank shoulder taps 2/2x hip air planes 5/5x DB strict press 10 DB OH Tricep Extensions + 15/15x leg swings – hold onto rig post 2-3...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10 Air Squats 10x bent over rows @ barbell 10x strict press 10 Shoulder Taps 10x Back Squat :30 wall sit MOBILITY – band on rig :45 Spanish Squat Hold 15/15 Banded TKEs :30/:30 Banded Spiderman + *grab PVC 10 Pass Throughs 5 Jump...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 3 Sets :20 Step Ups :20 Inchworms :20 Glute Bridges + *grab band :30 banded lat stretch :30 OH banded tricep stretch :30 banded handcuff stretch 15x straight arm banded pull aparts 15x Banded strict press 15x banded good mornings *grab box :30/:30 pigeon...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Position Primer (Weight) PRIMER 3 Sets 3 Squat Jerks @ very light – focus on opener T-Spine Split Jerk (Weightlifting Variable Reps & Sets) Jerk Dip Holds (Checkmark) 3 Sets :30 Jerk Dip Hold @ 105% of Jerk High-Hang Clean (Weightlifting Variable Reps & Sets) PARTNER WOD...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2x 10/7 cal bike 10 Step Ups 10 Air Squats + :30 childs pose – hands on box :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 5/5 Spiderman Rotations 4/4...Read More