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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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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.

Thursday
Apr102014

Friday April 11, 2014

Strength/Skill:  Pullup/Dip Complex (Neutral, wide, narrow, chinup, alt grip, alt grip)

WOD
3 Rounds
200m Run
7 Front Squats (165/110)
12 Toes to Bar

*Competitors (225/155)

Wednesday
Apr092014

Thursday April 10, 2014

Strength:  Turkish Get-Ups

WOD
Row: 4 min (record meters rowed)
Then Spend 10:00 Establishing 1 RM SN
Rest 1:00
Max reps SN @ 70% in 5:00

*Record Meters rowed, Max Snatch and Max reps

Tuesday
Apr082014

Wednesday April 9, 2014

Strength/Skill:  Push Press

WOD

800m Run
Then
5 Rounds for time
10 Pull Up
12 Push Ups

*C2B for Competitors

Monday
Apr072014

Tuesday April 8, 2014

Strength/Skill:  Back Squats & HSPUs

WOD
3 Rounds
50 Wall Ball (20/14)
10 Power Clean and Jerk (155/105)

*Competitors (185/120)