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

Tabata Bike x 6 Sets (3 Min)

+

10 Arm Cicles FWD

10 Arm Circles BKWD

10 Banded Pull Aparts

10 Supinated Pull Aparts

10 Banded Cat/Cows

*band on rig

10 Banded External Rotations

2 Sets

10 Face Pulls

5 Push-Ups

*set up Bench Press

*build to workout weight

Bench Press (Every 3:00 x 4 Sets
8 Barbell Bench Press

right into

1 Unbroken set of Push-Ups (stop short of failure on first 3 sets)

*The Bench press should be heavier as the reps are only 8. Same as last week, do not go to failure the first couple sets. )

V02 Max Intervals (Calories)

3 Sets

4:00 AMRAP

20 Thrusters (95/65) (Rx+115/80) -Max Cal Bike in Time Remaining

3:00 Rest between Sets

*try and hold onto as big of sets as possible on thrusters. No more than 1 break.