Mile High CrossFit – CrossFit Saturday Training Focus Still Deload week so taking it a little lighter still. Getting back into some jerk work after not doing it much last cycle. Good day to really try and dial in some Jerks at sub maximal loads. Then finishing with some Accessories to keep thsoe shoulders and...Read More

Mile High CrossFit – CrossFit Friday Training Focus Test week for our Thruster. Trying to find a new Thruster 1RM! Benchmark bodyweight workout. Murph will be here before you know it! WARM UP (No Measure) WARM UP :45 Spanish Squat Hold 10/10 TKEs 2x 10 air squats 8 push ups 6 Ring Row MOVEMENT/MOBILITY *grab...Read More

Mile High CrossFit – CrossFit Thursday Training Focus Most Running Volume we have done in a while! Cut it down if needed. 3600ms total. Rest after each round should allow for paces to stay relatively fast however. WARM UP (No Measure) Warm up 200m Jog 50′ A Skips 50′ C Skips 50′ Lateral Lunges 50′...Read More

Mile High CrossFit – CrossFit Wednesday Training Focus Posterior Focused Strength today. No Barbell but still some quality strength work. Fun intervals testing our ability to push the pace over multiple intervals and flush leg fatigue. WARM UP (No Measure) WARM UP 10 Heel/Toe Rocks 10 Pogo Jumps then, 3:00 AMRAP Teams of 2 or...Read More

Mile High CrossFit – CrossFit Tuesday Training Focus Lots of inverted work today! Using the first part of class to work on some new skills then training our shoulder capacity in the workout. WARM UP (No Measure) WARM UP 2x 5 Burpees 50’/50′ OH DB Carry :10 HS Hold MOVEMENT/MOBILITY *grab band 2 Sets 12...Read More

Mile High CrossFit – CrossFit Deload Week We pushed the lifting hard the last 4 weeks. Taking the week off of heavy lifting . We will not use a barbell until Friday, when we will find a 1RM Thruster. Workouts will be challenging just with lighter loading. Monday Challenging our strength in some different ways....Read More

Mile High CrossFit – CrossFit Saturday Training Focus Last week of our Low Hang and Box Squat Cycles. Should be feeling a lot more comfortable from the low hang over the last few weeks. Finishing the cycle building to a heavy single on it. WEIGHTLIFTING CLASS (8:15) Snatch Primer (Weight) Primer 4 Sets 1 High...Read More

Mile High CrossFit – CrossFit Friday Training Focus 4th of 5 weeks on thrusters. We will build to a heavy single thruster next week. Last week of the 3 On/2Off intervals. This will have the most leg volume of any of them. WARM UP (No Measure) WARM UP :90 easy bike 10 prisoner step ups...Read More

Mile High CrossFit – CrossFit Thursday Training Focus Should be getting really comfortable with our zone 2 rowing paces. More Bike this week so will be important to dial in those paces this week. WARM UP (No Measure) WARM UP 1:00 Easy Row 1:00 Moderate Bike *grab foam roller and heavy band Foam Roll -Lower...Read More

Mile High CrossFit – CrossFit Wednesday Training Focus Much lower volume on our lifts to allow for heaviest weights of the cycle. Fun Sprint Finisher! Who can hold onto those Overhead Squats! WARM UP (No Measure) WARM UP :30 single under 20x walking lunges -:20 High Singles -:20 single leg single unders (switch halfway) -:15...Read More