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

Saturday Training Focus

Cleans are getting heavy now. Building to some singles at 90%.

No more Power snatches. All Snatches are now full to allow for some heavier complexes.

WEIGHTLIFTING CLASS (8:15)

Clean (Weightlifting Variable Reps & Sets)

Snatch (Weightlifting Variable Reps & Sets)

ACCESSORY (Checkmark)

ACCESSORY

3 Sets

6/6 Front Elevated Reverse DB Lunges

12 DB Lateral Raises

PARTNER WOD CLASS (9:30)

PARTNER WOD (AMRAP – Reps)

AMRAP x 9

30 DB Bench (50s/35s)

30/25 Cal Ski

30 DB Push Press (50s/35s)

30/25 Cal Ski

Rest 3:00

AMRAP x 9

30 DB Front Rack Reverse Lunges (50s/35s)

15 Synchro Burpees

5 Rope Climbs

Rest 3:00

AMRAP x 9

30/25 Cal Echo

30 GHDSU

10 Wall Walk

*score is total reps across all rounds

Split All Work Besides Synchro Burpees