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

Wednesday Training Focus

Last week of Sumo Deadlifts and Power Cleans. Sumo deadlifts should be pretty heavy but not building to true max effort set. Really fun Clean workout. Good test of who can really move a barbell under fatigue.

WARM UP (No Measure)

WARM UP

2 Sets

10/7 Cal Bike

6/6 SL Glute Bridges

6 Barbell Muscle Cleans

-glute band-

2 Rounds

10 Glute Bridges

6/6 Clamshells

:20 Transverse Squeeze

*grab barbell

5 Tall Power Cleans

3 Hang Power Cleans

3 Power Cleans

:20 Sumo Iso Hold

8 SLOW Sumo Deadlifts

*add weight

6 halting Sumo Deadlifts

*build to starting weight

Sumo Deadlift (Weightlifting Variable Reps & Sets)

GET FIT (AMRAP – Reps)

5 Rounds

AMRAP x 2:00

16/12 Cal Echo Bike

-Max Cleans in Remaining Time

Rest :90 Between Rounds

Rx – 135/155/165/185/205

85/105/115/125/145

Rx+ – 185/205/225/245/265

125/145/155/165/185
*2024 Purple Mountain Workout

*score is total Cleans competed