Announcements

Weekend Class Sign Up Policy Update

Due to high demand of our Saturday Weightlifting and Partner WOD classes we have extended the class caps to 24. No additional spots will be allowed after this however. This allows us to provide better instruction, ensure adequate space, and create the best possible environment for all of you.

Additionally, please note that cancellations made within 12 hours of class start time will incur an automated late cancellation fee. This has always been our policy but going forward it will be automated to help prevent spots from going unused.

Thank you for helping us keep classes full, fair and enjoyable for everyone!!

Mile High CrossFit – CrossFit

Friday Training Focus

Final week of Front Squat Cycle, finding a 3 rep max with a pause every week. Also finishing our toes to bar progression with some large sets to bookend a chipper.

WARM UP (No Measure)

WARM UP

2 sets

:30 Wallsit

6 SLOW Squats

:30 Plank

+

*grab WB

5 Bearhug Kang Squats

:30/:30 Couch stretch on ball

:20 Tspine opener on ball

7 Wallballs

*grab barbell

2 Sets

5 Pause Front Squats

6 Skater Jumps

*add weight for 2nd round of pause squats

Front Squat (Front Squat
EMOM x 3
3 Pause Front Squats @ 50%

*focus on moving the bar fast

then,

In 12 Minutes Build to a 3 Rep Max Pause Front Squat )

Toes to Bar Capacity (Time)

For Time:

40 Toes to Bar (Rx+50)

60 Wallballs (20/14)

100/80 Cal Row

60 Wallballs

40 Toes to Bar (Rx+50)

*big chipper two large sets of toes to bar to start and fiish the workout. Quick,smart breaks at the beggining will help not blow up on the back half.