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. 3 Sets: Good Mornings x 10 Rest 60s Handstand Shoulder Taps x 20 / HS or Plank Hold x 20-40s Rest 60s B. For Time: 20-15-10-5 Reps of: KB Swings (24/16) Box Jumps (24/20) Situps
A. 3 Sets: Single Arm DB/KB Press x 10 each arm Rest 60s Single Arm DB/KB Rows x 10 each arm Rest 60s Bent-Over Rear Delt Flyes x 20 Rest 60s B. “Cindy” AMRAP 20 Minutes: 5 Pullups 10 Pushups 15 Squats
A. 5 Sets: Deadlift x 5 Rest 30s Box Jumps x 5 (30/24) *no bounding! Rest 60s B. EMOM 12 Alternating Minutes Min1: 30s Toes-to-Bar Min2: 30s Double Unders or Double Under Attempts Min3: 30s Ring Dips/Pushups 3 Scores = Total Toes-to-Bar, Double Unders, Ring Dips/Pushups C. 3 Sets: Hollow Hold x 60s
A. Every 2 minutes for 16 minutes: Front Squat + Split Jerk (pause at receiving position of Jerk for 1-2 seconds) Build to heavy. B. For Time: 800m Run Rest until the clock reached 8 minutes, then: For Time: 20 DB (Wo)Man-Makers 2 Scores = 800m time and 20 DB (Wo)Man-Makers time C. 3 Sets:[…]
A. In 12 minutes, build to a 1RM Weighted Strict Pullups -or- EMOM 12: 5-8 Pullups B. 3 Sets: AMRAP 6 Minutes 10 Ring Dips/Pushups 15 Wall Ball (20/14) 20 Situps Rest 3 minutes between sets. Start where you left off the last set.
A. 15 minutes of Gymnastics Skill Practice (choose one) HS Walk HS Hold with shoulder taps Partner wheelbarrow Plank Hold with shoulder taps B. With a partner, one partner working at a time, completing 4 rounds EACH of: Run 200m 7 Ground-to-Overhead (61/43)
A. 4 Sets: Bulgarian Split Squats x 6 each leg (heavy) B. For Time: 800m Run 30 Pullups 30 Front Squats (65/47) 30 Pullups 800m Run
A. EMOM 12 Minutes Alternating Min1: Supine Ring Rows x 8 Min2: L-Seated DB Press x 8 Min3: Tempo Pushups w. 1s pause at top and bottom x 8-10 B. EMOM 21 Minutes Alternating Min1: 10-15 KB Swings (heavy) Min2: 8 Burpee Box Jump Overs (24/20) Min3: 10 Toes-to-Bar
A. Every 2 minutes for 14 minutes: Overhead Press 5 x 50% 5 x 60% 5 x 70% 3 x 80% 3 x 85% 3 x 90% 10 x 65-70% B. Every 4 minutes for 28 minutes Row 250m 5 Power Cleans (61/43) 10 Shoulder-to-Overhead (61/43)
A. 6 Sets: Hang Snatch + Snatch + 2 x Overhead Squat Build to heavy. B. AMRAP 15 Minutes 10 Power Snatches (43/29) 30 Double Unders