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

3 Rounds

10/8 Cal Row

5 Kang Squats (w/WB)

*increasing row pace each round

+

:30/:30 Spiderman

10 Hip 90/90s

5/5 Figure 4 Rotations

:20/:20 SL Glute Bridge Hold

10 Cossak Squats

:20/:20 Side Plank

+

7 Wallballs

5 Burpees to a Line

Conditioning (AMRAP – Reps)

Conditioning

5 Rounds

4 Minutes On/2:00 Off

-30/24 Cal Row

-20 Wallballs (20/14) (Rx+30)

Max Rep Burpees to a Line

Big interval workout. Goal is to have a minute to do burpees each round. Cut calories if needed to do this.
Score is total Burpees