Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 15/12 Cal Row 5/5 Controlled Lateral Step Downs 3/3x plyometric step ups 10x kip swings 5x Kipping Straight Leg Raises + 5/5 T Spine Rotations :30 thread the needle :30 childs pose :30 pigeon :30 side lying t-spine rotation 10x glute bridges 5/5x single...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2x 10/8 Cal Bike 5 Boot Strap Squats MOVEMENT/MOBILITY – grab band 1:00 banded pigeon distraction 1:00 banded Spiderman distraction 1:00 banded Ankle Distraction :30 Banded Deadbug :30 Banded SL Reverse Squats –off band– :30 cat/cows 10 Hip 90/90s 3/3 Worlds Greatest Stretch :20...Read More

Announcements Weightlifting Class at 8:15 on Saturdays this cycle!! 9:30 Partner WOD to follow. Feel free to stay for both or just one! Mile High CrossFit – CrossFit WARM UP (No Measure) 2 Sets :45 Spanish Squat Hold 20/20 TKEs 50/50 KB OH Carry + 2 Sets 5 Muscle Snatches 3 OHS 5 Sotts Press...Read More

Announcements Weightlifting Class at 8:15 on Saturdays this cycle!! 9:30 Partner WOD to follow. Feel free to stay for both or just one! Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 100m Run 10x box step ups 5/5x lateral box step ups – slow controlled descent 50/50′ single arm DB OH Carry...Read More

Announcements Weightlifting Class at 8:15 on Saturdays this cycle!! 9:30 Partner WOD to follow. Feel free to stay for both or just one! Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP In 25′ Increments -Knee Tucks -Tin Soldiers -Quad Pulls -Shoo the Chickens -Walking Lunges -Reverse Lunges w/ Reach A-Skips Skips for...Read More

Announcements Weightlifting Class at 8:15 on Saturdays this cycle!! 9:30 Partner WOD to follow. Feel free to stay for both or just one! Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2min easy Bike -glute band- band around knees 10/10 lateral walk in quarter squat 5x good mornings – no weight 10/10...Read More

Announcements Weightlifting Class at 8:15 on Saturdays this cycle!! 9:30 Partner WOD to follow. Feel free to stay for both or just one! Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10/7 Cal Row 10x walking lunges :30 Dead Hang 5x Burpees 10/7 cal row 10x walking lunges 5x inch worms 10x...Read More

Announcements Weightlifting Class at 8:15 on Saturdays this cycle!! 9:30 Partner WOD to follow. Feel free to stay for both or just one! Mile High CrossFit – CrossFit New Cycle This Week! This week is the first week of our new cycle! So you will see some new progressions and focuses. Saturdays for this cycle...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2min easy machine of choice + Mobility 1:00 Pigeon stretch 1:00 Spiderman stretch 1:00 scorpion stretch :30 Bootstrap Squats + Activation *band on rig :45 Banded Deadbugs :30/:30 SL Reverse Squats :30 Banded Pull Aparts 5 Burpees Set Up EMOM CONDITIONING (AMRAP – Reps)...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets :15 Jumping Jacks :15 Air Squats :15 Spiderman Lunges :15 Jump Squats + :45 wall sit – narrow stance + thick band on rig knee height 20/20x banded TKE 2 x :45 spanish squat 5/5x staggered stand DL – band distracting leading...Read More