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

2 Sets

1:00 Easy Bike

1:00 Easy Ski

30 Jumping Bar Taps + Calf Stretch

-Squat Therapy-

:20 Deep Squat Hold

10 Cat/Cows

*grab #15 Plate

5 SLOW Squat to Press

:30/30 Ankle opener on plate

5 Plate T-Spine Extensions in bottom of Squat

:20 Childs pose hand on plate

5 Plate OHS

*no plate

8 Squat Rotations

:20 Deep Squat Hold

SWEAT DAY!!! (Time)

For Time:

200/150 Cal Bike

2000m Ski

200 Double Unders or 300 Single Unders

*start on any movement and go in any order. Must complete entire movement before moving on.

If using Bike Erg – 225/175 Cals