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

WARM UP (No Measure)

WARM UP

25′ Increments

-Knee tucks

-Tin Soldiers

-Waliking Lunges

-Quardaped Bear Crawl

-Bunny Hops

-Crab Walk

-A-Skips

-Gate Openers

-High Knees

-Butt Kicks

+

2 x :10 Dip Support Hold

2 x :10 Bottom of Dip Hols

2 x :10 Chin Above Bar Hold

Set Up Body Weight Strength EMOM

Gymnastic Strength (Checkmark)

EMOM x 10

-“x” Strict Dips

-“x” Strict Pull-Ups

*pick a number you can repeat across all 5 rounds

*modify to banded or box dips, and eccentric pull-ups or Lat Pulldown

Murph Prep (Time)

4 Rounds

400m Run

50 Air Squats

Rx+ Wear #20/#14 Weight vest