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Email milehighcrossfit@gmail.com to reserve your On-Ramp spot today!  For the full 2014 on-ramp class schedule, please see: http://www.milehighcrossfit.com/on-ramp-schedule/

Mile High CrossFit is conveniently located just East of the Denver Tech Center.  To check us out please visit our Getting Started page and contact us to schedule your on-ramp program!  The on-ramp program is required for all of those new to CrossFit.

5:30AM/6:30 AM Class Announcement: During the winter months weather can hit quickly so please check the website and/or facebook in the morning before you leave to head to the gym in case there is a schedule change.


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Tuesday
Apr222014

Wednesday April 23, 2014

Strength:  Deadlifts

WOD
3 Rounds
Run 400m
10 Power Clean & Jerks (135/95)

Monday
Apr212014

Tuesday April 22, 2014

Strength/Skill:  Running & Pullups

WOD
For time:
30 Squat Snatch (135/95)

Sunday
Apr202014

Monday April 21, 2014

Strength:  7 Front Squats

WOD
3 Rounds
50 Cal Row
15 HSPU
50 Double Unders

Thursday
Apr172014

Friday, April 18th

Strength/Skill: 3 x Row 500 M with 1 Minute Rest between

WOD
3 Rounds
400 M Run
15 Burpees
15 Toes to Bar

 

Wednesday
Apr162014

Thursday, April 17th

Strength: Power Snatch 

WOD
5 Rounds
12 Front Squats (185/120)
50 Double Unders

Cool Down:
Row Relaxed Pace 500 M

 

Tuesday
Apr152014

Wednesday, April 16th

Strength: OHS

WOD
"Tabata"
Air Squat
Sumo Deadlift High Pull
Push Press
Front Squat
Push Jerk
** All weighted movements 95/65

 

Monday
Apr142014

Tuesday, April 15th

Strength/Skill: Front Squats / Hand Stand Push-ups

WOD

15 Minute AMRAP

Barbell Complex (155/110#)

Deadlift
Clean
Front Squat
Push Jerk 

Cool Down:
4 Rounds
:15 Seconds EA
Plank, Side Plank, Side Plank, Superman 

Sunday
Apr132014

Monday, April 14th

Strength:

Back Squats/Push Press 

WOD

Row: 1000M 

Then 

5 Rounds

7 Thrusters (115/75)

12 Burpees

 

Saturday
Apr122014

Sunday Open Gym 12:30 - 2:00PM

Friday
Apr112014

Saturday April 12, 2014

9AM Partner WOD!

4 Rounds
250m Run Together with Medicine Ball
10 Wall Balls (20/14)
10 Ball Slams (50/30)
10 Push Press (95/65)
10 KB Swings (53/35)
10 Burpees

*Partners Run together with the medicine ball and then alternate each exercise, so P1 starts Round 1 with WBs and P2 does Slam Balls, etc til P1 finishes burpees.  Then on Round 2, P2 starts with WBs and alternate accordingly.