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

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 5 Shuttle Runs (Rig to Bike) :30 Deadhang 10 Kip Swings :20 Hollow Hold 10 Hollow Rocks 10 Plank Shoulder Taps 15 Shoulder Circles Fwd and Bkwd + *grab light band 2 Sets 10 Pull aparts 10 Strict Press 8 Good Mornings 5 Minutes...Read More

Mile High CrossFit – CrossFit New Cycle This Week! Monday – Front Squat and Deadlift Strength Tuesday – Gymnastic Skill/Classic CrossFit Wednesday – Intervals and Oly Complex Thursday – 25+ Steady Conditioning Friday – Push Press/Inverted Focused Metcon Saturday – Snatch and Back Squat Cycle WARM UP (No Measure) WARM UP :90 Bike :45 Spanish...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Power Clean (5 Sets 1 Clean Pull 1 Power Clean 1 Hang Power Clean *build over sets to a heavy complex for day ) Push Press (Weightlifting Variable Reps & Sets) Focus on as aggressive hip extension as possible ACCESSORY (Checkmark) Accessory 4 Sets 4/4 Single Arm...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 1:00 Arms only Bike or Ski 1:00 Legs only Bike 1:00 Regular Bike or Ski + 10 Cat/Cows 10/10 Hip 90/90s :30/:30 Spiderman Lunge 10 Cossack Squats 10 Forward Lunges :20 HS Hold 10 Shoulder Taps 5 Pushups Set Up Strength Circuit *after Strength...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP *on rower :30 Arms Only :30 Arms and Core :30 Full Stroke 1:00 @ 20 SPM 1:00 @ 23 SPM 1:00 @ 26 SPM *grab band -3 Way Banded Hamstring -Side Lying Quad Stretch *on rig -Banded Ankle Opener –Banded Pigeon SWEAT DAY!!! (Time)...Read More

Mile High CrossFit – CrossFit Air Quality Due to poor Air quality and health advisories we are changing todays running to Echo Bike. If the Air quality improves by Saturday we will switch the biking in that workout for running. WARM UP (No Measure) WARM UP 2 Sets 200m Jog :20/:20 Side Plank 10 Step...Read More