Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Snatch (Weightlifting Variable Reps & Sets) Back Squat (Weightlifting Variable Reps & Sets) Pendlay Row (Weightlifting Variable Reps & Sets) PARTNER WOD CLASS (9:30) PARTNER WOD (Time) Partner WOD For TIme: 1200m Run (200m Increments) 60 Deadlifts (185/125) 1200 Run (300m Increments) 40 Power Cleans (185/125) 600m...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2:00 Easy Machine of Choice 5/5x hip airplanes – hold onto rig post + *grab 2.5-5# plates -Side Laying Punches -Powell Raises *standing -10 Lateral Raises w/ Shrug -10 Front Raies -5 Cuban Presses + *grab barbell 10 Strict Press 10 Front Rack Openers...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 1:00 Easy Ski 1:00 Easy Bike 1:00 Easy Shuttle Run 1:00 Bodyweight Walking Lunge + 10 Calf Raises (leaning into wall) 15 Tib Riases 10/10 SL Calf Rasies 10 Pogo Jumps + -Figure 4 on rig -Standing Quad Stretch (use rig to assist) -Straddle...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 3 Sets :15 Jumping Jacks :15 Air Squats :15 Spiderman Rotations :15 Jump Squats + *band on rig :30/:30 Banded Lat Stretch :30/:30 Banded Front Rack Opener *band off rig 3 Way banded Hamstring -Side Lying Quad Stretch + *grab barbell Front Rack Opener...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 20/15 Cal Row :30 Deadhang 10 Kip Swings :20 Hollow Hold 10 Hollow Rocks 10 Plank Shoulder Taps 15 Shoulder Circles Fwd and Bkwd + 1 Wallwalk into :10 HS Hold 10 WF Shoulder Taps 3 Inchworms w/ Cobra Pushup 10 Scap Pushups 5...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Bike :45 Spanish Squat Hold 10/10 TKEs :30 Wallsit MOVEMENT/MOBILITY 10 Bird dogs :20 Hollow Hold :20/:20 Side Plank w/ Hip Abduction :20 Wrist Opener 5 Bootstrap Squats 5 Air Squats 5 Jump Squats 3/3 SL Broad Jumps *grab barbell 6 Front Squats...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Snatch (Weightlifting Variable Reps & Sets) *full snatches Back Squat (Weightlifting Variable Reps & Sets) Weighted Pull-ups (Weightlifting Variable Reps & Sets) PARTNER WOD CLASS (9:30)Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2:00 Easy Machine of Choice + 1 Wall Walk 10 WF Shoulder Taps 1 Wall Walk 5/5x hip airplanes – hold onto rig post + :45/:45 Box Pigeon :30 Armless Prayer 5 Pushups on Box 3 Box Pike HSPUs + *grab barbell 10 Strict...Read More

Mile High CrossFit – CrossFit SWEAT DAY!!! (No Measure) WARM UP 10/10 Leg Swings :20/:20 Calf Stretch 15 Tib Raises 300m Jog 25′ Increments -Knee Pulls -Tin Soldiers -Walking Lunges -Bunny Hops -A Skips – Skips For Height -High Knees -Broad Jumps :45 Straddle Stretch :20/:20 Samson Lunge :30 Frog Stretch *Set Up Workout SWEAT...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets :45 Easy Row 10 Air Squats 10 SL V-Ups + *grab PVC 10 Pass Throughs :20/:20 Lat Stretch :20/:20 External Rotations 5 FR Sots Press 5 Thrusters *grab barbell 5 Strict Press 5 Front Squats 5 Thrusters 5 Push Jerks *4-5 Minutes...Read More