All of our coaches are CrossFit Level 1 certified and have completed a 4 month training program. Every coach attends continuing education courses throughout the year. You will love having coaches with all the tools to help you reach your goals.
CrossFit can be intimidating. Most of it will be uncharted territory for you. You’ve probably even been to group exercise classes somewhere else where you were just a piece of meat being packaged for slaughter. You need personal training time and we provide that in EVERY class at CrossFit Park Hill.
Commitment to Safety
Do you know how to do plyometric box jumps, olympic style weightlifting, or kipping pull-ups? To learn these moves and get in great shape you have to stay healthy and injury free. We start you with beginners classes and are constantly teaching and refining your movements.
MONEY BACK GAURANTEE
No other gym in Denver gives this guarantee. We are so convinced you’ll love the results you see from training at CrossFit Park Hill that we will refund your monthly dues if you don’t like it.
A. Every 2 minutes for 12 minutes: Shoulder Press Set 1: 3 Reps Set 2: 2 Reps Set 3: 1 Rep Set 4: 3 Reps Set 5: 2 Reps Set 6: 1 Rep B. Every 5 Minutes for 25 Minutes: Run 400m 15 Burpee Box Jump Overs (24/20) 15 Pullups
A. 8 Minutes of Skill Warm Up and Development: Squat Clean – https://www.youtube.com/watch?v=9ujMWHBX5CU – https://www.youtube.com/watch?v=7j1PGrIF3xo (I spy Dave Castro) B. Every 90s for 15 minutes (10 sets): Hang Clean + Clean Build to heavy. C. 4 Sets: 20 Wall Ball (20/14) 5 Power Cleans (75% of Part B) Rest 1 Minute
A. In 20 minutes, build to a 1RM Front Squat. B. EMOM 12 Minutes Minutes 1-4: Row for Max Calories in 30s Minutes 5-8: HSPU x Max Reps Minutes 9-12: Burpees x Max Reps
A. Every 2 minutes for 20 minutes: Power Clean x 2 Build to heavy. B. EMOM 10 Minutes: 10 Thrusters (43/29) + 5 Burpees
With a partner, one working at a time, dividing however you want, complete the following: 1 Mile Run 100 KB Swings (24/16) 100 Box Jump Overs (24/20) 100 Goblet Lunges (24/16) 100 Russian Twists (Left and Right = 1 rep) with MedBall (20/14) 2000m Row
8/14/2017 Monster Mash courtesy of CrossFit Linchpin A. AMRAP 9 Minutes 9 Deadlifts (84/61) 9 Chest-to-Bar Pullups 9 Knees-to-Elbows Rest 5 Minutes B. AMRAP 10 Minutes 10/7 cal Row 5 Hand Release Pushups 10 Push Press (52/36) Rest 5 Minutes C. 27-21-15-9 Reps of: MedBall Situps (20/14) Wall Ball (20/14)
A. 4 Sets Not for Time: 10 Single Leg Deadlifts each leg 6 Lateral Jumps Over 6 Parallettes 10 Hollow Rocks B. 8 Minutes of Skill Warm Up and Development: Double Unders – https://www.youtube.com/watch?v=vC8zaQyNiiM – https://www.youtube.com/watch?v=9FLc4h5mhrk&t=91s C. 3 Sets: 50 Double Unders 25 KB Swings (24/16) 10 Burpees Rest 2 minutes between sets.
A. In 15 minutes, build to a 10RM Shoulder-to-Overhead B. 5 Rounds for Time: 400m Run 10 Burpee Pullups 10 (Two) DB Front Squats (50/35)
A. Every 2 Minutes for 16 Minutes: Snatch Pull to Hip Crease + Snatch Pull + Snatch Build to heavy. B. 8 minutes of Skill Warm-Up and Development: Handstand / HSPU – http://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 – http://gymnasticswod.com/content/kipping-handstand-push-progression-pt2 – http://gymnasticswod.com/content/strict-handstand-push-progression C. AMRAP 10 Minutes 10 HSPU / Pushups 20 Alternating DB Snatches (50/35)
A. 2 Sets: Front Squat x 2 @ 100% Rest as needed. B. 4 Rounds for Time: 25 cal Row 25 Wall Ball (20/14)