Mile High CrossFit – CrossFit Thursday Training Focus Long Conditioning pieces with no rest. Focus on pacing and being able to move steadily for 30+ minutes. WARM UP (No Measure) WARM UP 200m Slamball Carry + :30 Cat/Cows :30 Side Lying T Spine Openers :20 Transverse Squeeze *on rig :20/:20 SL Wall Sit -Calf Stretch...Read More

Mile High CrossFit – CrossFit Wednesday Training Focus Sumo Deadlifts – starting with some lighter percentages and building some confidence pulling from the sumo position. Keep good tension on those hamstrings. Conditioning will focus on pulling endurance with Power Cleans. The Cleans will get heavier every week. WARM UP (No Measure) WARM UP Tabata Bike...Read More

Mile High CrossFit – CrossFit Tuesday Training Focus Split Jerk – staying lighter this first week. Hitting some higher rep/lighter weight sets to drill technique. Bodybuilding style upperbody lifting with focus on building some strength and injury prevention. WAM UP (No Measure) WARM UP 1:00 Ski or Arms only bike 2 x :10 HS Hold...Read More

Mile High CrossFit – CrossFit New Cycle New Cycle Format Monday – Back Squat/Leg Endurance Tuesday – Split Jerk/Upper Body Hypertrophy Wednesday – High Volume Sumo Deadlift/Power Clean Intervals Thursday – 30+ minute Conditioning Friday – Front Squat/Toes to Bar Progression Saturday – Clean and Overhead Squat Progressions Monday Training Continuing Back Squat progression. Moving...Read More

Mile High CrossFit – CrossFit Saturday Training Focus Getting back to some solid Barbell work today. Nothing super heavy, but real emphasis on moving FAST on both Snatches and Squats. Partner WOD will be super fun. Some longer runs and the chance to do some heavy clean and jerks. WEIGHTLIFTING CLASS (8:15) Snatch (Weightlifting Variable...Read More

Mile High CrossFit – CrossFit Friday Training Focus Some really effective lower accessory work today. Even though it isn’t heavy put some good effort into these. Farmers Carry and Lunges will add a challenge of added shoulder and leg fatigue to the wallballs. But will also allow for a place to catch your breath before...Read More

Mile High CrossFit – CrossFit Thursday Training Focus Classic Sweat Day workout here. Meant to be a steady pace, with small enough reps of each movement to keep you moving. WARM UP (No Measure) WARM UP 1:00 Row 1:00 Bike 15 No push up burpees 20 Box Step Ups + with light change plates 5x...Read More

Mile High CrossFit – CrossFit Wednesday Training Focus Touching on some Power Snatches after focusing on our Power Clean last cycle. We don’t need to be super aggressive on the loading here today. Good speed on the Snatches and solid positions in the OHS is the main goal. WARM UP (No Measure) WARM UP 250m...Read More

Mile High CrossFit – CrossFit Tuesday Training Focus Starting to build some volume in our body weight movements. Should still be small enough sets of each that you can try and push the pace somewhat aggressively. WARM UP (No Measure) WARM UP 20/15 Cal Bike 25′ leg swings 25′ spiderman stretch 25′ straight leg bear...Read More

Mile High CrossFit – CrossFit Monday Training Focus Deload Week for our lifting. You will see lots of bodyweight movements this week and much less barbell. Working some Strict HSPU density with our strength component today. Metcon will challenge Strict Pull-Up Capacity under fatigue. WARM UP (No Measure) WARM UP :90 Easy Machine :30 Sinlge...Read More