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
New Cycle
Monday – Clean and Jerk/Barbell Metcon/Running
Tuesday – Pressing Endurance/VO2 Max Intervals
Wednesday – Pull-up/SL Strength/Classic CrossFit
Thursday – HS Skill Work/20 Minute Max Cal Progression
Friday – Strength Circuit/Burpee Conditioning
Saturday – Snatch Complex/Pause Back Squat
Monday
Big barbell day. Working strength and CP battery on clean and jerks. Will progress to some heavier Clean and Jerk workouts.
WARM UP (No Measure)
WARM UP
3 Sets
:20 Air Squat
:20 Side Plank (L)
:20 Side Plank (R)
+
*band on rig
-Banded Front Rack
-Banded Lat Stretch
*band knee height
12/12 TKEs
-banded spiderman
-banded reach through
10/10 SL Reverse Squats
+
3/3 SL Broad Jumps
6 Skater Jumps
3 Broad Jumps
*grab barbell
Front Rack Opener
Strict Press
Front Squat
Muscle Cleans
Tall Power Cleans
Push Press
Push Jerk with Pause in Catch
Power Clean and Push Jerk
Clean and Jerk (Weightlifting Variable Reps & Sets)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
*classic CrossFit Benchmark. Should try and start with a big touch and go set, then go to smaller sets or quick singles. Barbell weight should be moderate.
Running (Checkmark)
Rest 4:00
Run 1 Mile @ moderate Pace
*the run is not for score. Working on flushing fatigue while continuing to move after a very intense effort on grace