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

Spending lots of time building overhead positions and then some heavier snatch complexes.

Pause Back Squats will have a focus on moving with good speed through out the cycle.

WEIGHTLIFTING CLASS (8:15)

Snatch Primer (Weight)

4 Sets – building

2 Muscle Snatches

1 Snatch Balance

1 OHS (:01 pause)

Snatch (Weightlifting Variable Reps & Sets)

Back Squat (Weightlifting Variable Reps & Sets)

PARTNER WOD CLASS (9:30)

Partner WOD (AMRAP – Reps)

3 Sets (Rotate Through)

1. -40/32 Cal Ski Erg

-Max American KB Swings (70/50)

Rest 1:00 between

2. – 40/32 Cal Bike

-Max DB Box Step Overs (50s/35s) (24″/20″)

Rest 1:00 between

3. -40/32 Cal Row

-Max Devils Press (50s/35s)

Rest 1:00 between

Split Cals and Reps with Partners however. Really try and push the pace hard on the machine as the cals are split and there is reset inbetween each 3:00 window.

*score is total Swings + Step Overs + Devils Press