Friday, May 4th, 2012

Friday class times are:  5:30 AM and 5:30 PM

I am planning on walking (running) the Rock in Castle Rock around 1:30 PM if anyone is interested in joining me, let me know!

From the looks on everyone’s faces I think you all enjoyed the hero WOD. Here’s another “day off” for you! I know people love burpees and love pull-ups so a combo is always well received.

So excited for this app for IPHONE and ANDROID phones!!! xFit Global! Check it out. We are registered, all you have to do is buy the app for $.99, when it is loaded on your phone goto settings (on Iphone) and type in milehighcrossfit, then in the app you will be able to keep track of your scores (and others when entered) see the WOD and our class times. It also has a list of workouts on the go so when you travel there are workout ideas requiring little or no equipment. Check it out and let us know if you get it – obviously we don’t need to input info if I’m the only one who has the app – we already know it!

WOD

Strength: Hang Snatch
5 at 75%, 3 at 85%, 1+ at 95%

21-15-9
Burpee Pull-ups
Hollow-Body Rocks

Change your thoughts and you change your world.
Norman Vincent Peale