Mile High Crossfit

Elevate your training

About Mile High Crossfit

Elevate your training

Mile High CrossFit (MHCF) is a strength and conditioning facility that specializes in coaching individuals and teams by utilizing the fundamentals of CrossFit.  Our members are diverse in their athletic background ranging from students, parents, nurses, and college athletes.

We are located in Centennial, CO and officially opened our doors in October 2010.  From day one, the coaches of MHCF stress the importance of technique, intensity, nutrition and, above all, community. The atmosphere is one of friendship and competition. We have fun by working hard.  The results are evident by our affiliate team’s qualification into the 2011 & 2014 CrossFit Southwest Regionals.

At Mile High CrossFit, we apply the principles of CrossFit, focusing on functional exercises that mimic every day movements so you can be stronger in life, not just in the gym. Workouts are performed within a group class environment run by a Coach who provides instruction, technique review, and ensures safety in the movements being performed. The workouts are designed to challenge you both mentally and physically and you will likely make a few friends along the way as the group classes provide not only competition but camaraderie between members.

Meet the coaches

Mile High CrossFit Programming

On Ramp

Mile High’s On Ramp program is a way to introduce new members to CrossFit & is designed for anyone who would like to join one of our group classes.  Regardless of skill level or background, On Ramp is tailored to set you up for safety and success with CrossFit.

Mile High CrossFit Programming

CrossFit Group Training

CrossFit is constantly varied, functional movements, performed at a high intensity.

CrossFit delivers a fitness program that is, by design, broad, general, and inclusive. Our specialty is not specializing. It is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs.

CrossFit utilizes a combination of power and olympic weightlifting, gymnastics movements & skills, and high intensity cardio to create a comprehensive strength and conditioning program.

Mile High CrossFit Programming

Personal Training

Whether you are trying to master a new movement or want to take your training to the next level, one-on-one personal training can help. Our coaches offer a limited number of personalized training sessions to help athletes meet their specific fitness goals. 

Mile High crossfit memberships


Mile High crossfit Schedule
Monday
CrossFit
5:30am – 6:30am
CrossFit
6:30am – 7:30am
Open Gym
7:30am – 9:30am
CrossFit
9:30am – 10:30am
CrossFit
11:00am – 12:00pm
Open Gym
12:00pm – 4:30pm
CrossFit
4:30pm – 5:30pm
CrossFit
5:30pm – 6:30pm
CrossFit
6:30pm – 7:30pm
Tuesday
CrossFit
5:30am – 6:30am
CrossFit
6:30am – 7:30am
Open Gym
7:30am – 9:30pm
CrossFit
9:30am – 10:30am
CrossFit
11:00am – 12:00pm
Open Gym
12:00pm – 4:30pm
CrossFit
4:30pm – 5:30pm
CrossFit
5:30pm – 6:30pm
CrossFit
6:30pm – 7:30pm
Wednesday
CrossFit
5:30am – 6:30am
CrossFit
6:30am – 7:30am
Open Gym
7:30am – 9:30am
CrossFit
9:30am – 10:30am
CrossFit
11:00am – 12:00pm
Open Gym
12:00pm – 4:30pm
CrossFit
4:30pm – 5:30pm
CrossFit
5:30pm – 6:30pm
CrossFit
6:30pm – 7:30pm
Thursday
CrossFit
5:30am – 6:30am
CrossFit
6:30am – 7:30am
Open Gym
7:30am – 9:30am
CrossFit
9:30am – 10:30am
CrossFit
11:00am – 12:00pm
Open Gym
12:00pm – 4:30pm
CrossFit
4:30pm – 5:30pm
CrossFit
5:30pm – 6:30pm
CrossFit
6:30pm – 7:30pm
Friday
CrossFit
5:30am – 6:30am
CrossFit
6:30am – 7:30am
Open Gym
7:30am – 9:30am
CrossFit
9:30am – 10:30am
CrossFit
11:00am – 12:00pm
Open Gym
12:00pm – 4:30pm
CrossFit
4:30pm – 5:30pm
CrossFit
5:30pm – 6:30pm
Saturday
CrossFit
8:15am – 9:15am
CrossFit
9:30am – 10:30am
Open Gym
10:30am – 12:30pm
Sunday
Open Gym
10:30am – 12:30pm
CrossFit

5:30am – 6:30am

CrossFit

6:30am – 7:30am

Open Gym

7:30am – 9:30am

CrossFit

9:30am – 10:30am

CrossFit

11:00am – 12:00pm

Open Gym

12:00pm – 4:30pm

CrossFit

4:30pm – 5:30pm

CrossFit

5:30pm – 6:30pm

CrossFit

6:30pm – 7:30pm

CrossFit

5:30am – 6:30am

CrossFit

6:30am – 7:30am

Open Gym

7:30am – 9:30pm

CrossFit

9:30am – 10:30am

CrossFit

11:00am – 12:00pm

Open Gym

12:00pm – 4:30pm

CrossFit

4:30pm – 5:30pm

CrossFit

5:30pm – 6:30pm

CrossFit

6:30pm – 7:30pm

CrossFit

5:30am – 6:30am

CrossFit

6:30am – 7:30am

Open Gym

7:30am – 9:30am

CrossFit

9:30am – 10:30am

CrossFit

11:00am – 12:00pm

Open Gym

12:00pm – 4:30pm

CrossFit

4:30pm – 5:30pm

CrossFit

5:30pm – 6:30pm

CrossFit

6:30pm – 7:30pm

CrossFit

5:30am – 6:30am

CrossFit

6:30am – 7:30am

Open Gym

7:30am – 9:30am

CrossFit

9:30am – 10:30am

CrossFit

11:00am – 12:00pm

Open Gym

12:00pm – 4:30pm

CrossFit

4:30pm – 5:30pm

CrossFit

5:30pm – 6:30pm

CrossFit

6:30pm – 7:30pm

CrossFit

5:30am – 6:30am

CrossFit

6:30am – 7:30am

Open Gym

7:30am – 9:30am

CrossFit

9:30am – 10:30am

CrossFit

11:00am – 12:00pm

Open Gym

12:00pm – 4:30pm

CrossFit

4:30pm – 5:30pm

CrossFit

5:30pm – 6:30pm

CrossFit

8:15am – 9:15am

CrossFit

9:30am – 10:30am

Open Gym

10:30am – 12:30pm

Open Gym

10:30am – 12:30pm

Workout Of The Day

Friday, December 9th 2022

WARM UP PVC Pipe Warm Up -Pass Throughs -External Rotations -Overhead Squats -Sotts Press into Barbell Warm Up Clean/Snatch/OHS STRENGTH E2M x 5 2 Squat Cleans 1 Front Squat *last week of this complex METCON For Time: 5-10-15 -Power Snatch (95/65) -T2B rest :90 15-10-5 Overhead Squat (95/65) Ring Dips (Rx+9-6-3 Bar Muscle Up)

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Thursday, December 8th 2022

WARM UP 250m Row/Ski 10 Banded Good Mornings 20 Walking Lunges 20 Hollow Rocks 10 Banded Good Mornings 250m Row/Ski into Coach Led Banded Hip Mobilization on Rig SWEAT DAY 5 Rounds For Time -400m Row/Ski -20 American KB Swings -40 Reps of “x” Rd 1 – Pushups Rd 2 – Air Squats Rd 3 […]

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Wednesday, December 7th 2022

WARM UP 6 Down and Back Shuttle Runs 2 x :15 HS Hold w/ 2.5 or 5 plates 2 Sets -Front Raises -Lateral Raises -Overhead Squats -Cuban Press then, Set Up Gymnastics and Modifications STRENGTH Gymnastics EMOM x 10 Alt. Movements -4-10 Strict HSPUs (sub Z-Press) -4-10 Strict Chin-Ups METCON For Time 400′ shuttle run […]

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Tuesday, December 6th 2022

WARM UP 2 Sets -20 Pulls On Rower -10 Slam Ball Deadlifts -10/10 Russian Twists -5 Explosive Slam Balls w/ Hip Circle 2 Sets -8 Good Mornings -8/8 Clam Shells -8 Glute Bridges w/ Pause STRENGTH E2M x 5 6 Deadlift – must be TnG @ 68-78% *should be heavier than last weeks set of […]

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Monday, December 5th 2022

WARM UP :30 Spidermen :30 Air Squats :30 Pogo Jumps into 2 Sets -6 Muscle Cleans -6 Front Squats -8 Box Jumps/Step Ups -8 Ring Rows then, w/ Barbell 5 Kang Squats 5 Pause Squats STRENGTH E2M x 4 5 Back Squat 65%-75% :02 pause in hole every rep *one less rep, a little heavier […]

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Meet The Coaches

TROY

Head Coach

Born and raised in Denver, Colorado. I played football, ran track, and golfed in high school before going to Dartmouth to play D1 football. I continued my football career after college by going to training camp with the Minnesota Vikings. After my football career, I came back to Colorado and was introduced to CrossFit. It became an outlet for my competitive drive as I found the CrossFit methodology more engaging and challenging than traditional styles of fitness and knew immediately it was something I wanted to become more involved in.

I’ve been coaching CrossFit full time for the past four years after years of working as a personal trainer and college Strength and Conditioning coach. Being a CrossFit coach gives me a platform to affect people’s lives not only through improving their health but also creating a welcoming atmosphere that members look forward to being a part of. One of the most rewarding aspects of coaching for me is seeing the increase in confidence that comes with members reaching and surpassing their fitness goals.

I specialize in training youth athletes. The benefits of building an early foundation in strength and conditioning not only translates to improved performance in their specific sports but also sets them up for long term success in staying healthy.

I currently live in Denver with my dog Miko. My favorite part of CrossFit is lifting heavy barbells, particularly squat cleans and Back Squats. I love blasting country music in the gym and getting to workout outside is my favorite. I am also an avid connoisseur of poptarts and toaster strudels.

Hayley

Coach

Fitness is in my DNA. Growing up in the small town of Pinckneyville, Illinois – every kid played sports and I stayed active on my grandparents farm. Trying everything out as a kid, I landed as being a cheerleader in high school and college. The team atmosphere and demanding workout schedule hooked me & I knew fitness would be in my life forever.

Fitness is more than looking good, and being a personal trainer means that I can help others learn to love who they are and understand how incredible it is to be able to move our bodies! I also enjoy getting to know everyone I train. It’s so important to me to make sure everyone is heard and everyone achieves their goals.

I am excited to take on the opportunity be your biggest cheerleader while helping you learn, move, and have fun!