Meal of the Day:
We are excited to now offer an Elements Class!! This class is required for those new to CrossFit and will serve as a semi-private introduction into the fundamentals of CrossFit and include a workout as well. This Class is by sign up only so email (milehighcrossfit@gmail.com) or call us (720-280-0196) to sign up.
See Pricing tab for more details!
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Monday, May 28, 2012 at 10:16PM WOD
"Annie"
50-40-30-20-10
Double Unders
Situps
Then...
At the top of every minute for 10 minutes:
2 Power Cleans (Heavy - but must cycle the 2 reps, no dropping the bar)
Sunday, May 27, 2012 at 4:19PM It's been a tradition to do the Hero WOD "Murph" on Memorial Day so here we are again. We will be open from 10am until Noon, the WOD can be anywhere from 25 minutes or so to over an hour so please plan accordingly and arrive by 1120 at the latest. For those of you newer to CrossFit we can scale to a half Murph or quarter Murph. Just ask one of the Coaches for advice.
MURPH
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
First posted 18 August 2005
WOD
*You may complete the Pull Ups, Push Ups and Squats in any order or structure (20 rounds of 5, 10, 15 reps/ 10 rounds of 10, 20, 30, etc)
**For the experienced folks we have some weight vests for you to wear. If you have your own vest please bring it.
Saturday, May 26, 2012 at 7:51PM Come work skills or do a make up WOD.
Saturday, May 26, 2012 at 8:37AM 10 AM Partner WOD!
If you have XFIT GLOBAL on your iphone or android, you know what the WOD is!!!! Check it out! Sign up now!!
Thursday, May 24, 2012 at 7:15PM We are still holding 10 am class Saturday morning! Let's start the weekend right!
Monday, Memorial Day wouldn't be the same without a WOD, right? Come join us at 10 am for a much needed and anticipated Memorial Day WOD! Looking forward to it!
3 Rounds
800 M Run
21 Box Jumps (24/20)
15 Burpees
9 C2B Pull-ups
Wednesday, May 23, 2012 at 8:58PM Sorry about the other wod posting on xfit global. We had several people with ripped up hands from the toes 2 bar the other day, so I changed the WOD but apparently didn't double check that it updated when I changed it on global. It is now all the same. Hey, you are CrossFitters! Ready for anything, right!? Just a little change up.
On this wod, those of you who are proficient at 75/55 OHS, step it up, try for 95/65 or 115/80. Get it done! Keep moving!
WOD
Strength: 5 at 65%, 75%, 5+ at 85% Shoulder Press
THEN for time:
5 Rounds
20 OHS (75/55)
250 M Run (to the stop sign)
*5 burpees if you drop the bar - can rest the bar anyway you need to, just not on the floor.
Tuesday, May 22, 2012 at 9:48PM Strength:Deadlift
5 at 65%, 75%, 5+ at 85%
Then for time:
7 Rounds
7 HSPU
7 SDHP (105/75)
Monday, May 21, 2012 at 7:50PM Sunday, May 20, 2012 at 10:10PM
