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Accuracy, Agility, Balance, and Flexibility
Coordination, Power, and Strength
Endurance, Speed, and Stamina
A HIGHER FORM OF FITNESS
Fundamentals of CrossFit Class
new session starting January 8th
We want you to integrate into our community with confidence. Start with this class to learn all the basics from the ground up.
Women ONLY Intro to Fitness Class
new session starting February 12th
For women only, coached by a woman. Learn our basic movements in an extremely supportive environment.
CrossFit Altius – CrossFit Warm-up “Cindy”” –3 Rounds –Round 1 slow, Round 2, medium, Round 3 quick Front Squat (12-8-6) Rest 90 secs… Metcon (Time) 5 rounds for time of: 30 Air Squats 20/15 Row Calories 10 Shoulder-to-overheads, 165/115 lbs–Teams of 2, 5 Rounds each –Alternate rounds till each person has completed 5 total –Goal:
CrossFit Altius – CrossFit Warm-up Jump Rope –3 min –10 PVC Pass Thru –5 ***Sotts Press*** Hang Snatch (1-1-1-1-1) –Use work up method: –Find your heaviest “”perfect”” set of 1. Make sure that you have 5 work sets total within 10% of this lift (max for the day is included as a work set). You
CrossFit Altius – CrossFit Warm-up 3 Rounds –Bike or Row :45 sec –10 ***Kang Squat*** –5 Roll Over V-Sit Sumo Deadlift (5-5-5-3-3) Use the heaviest weight you can for each set. Metcon (3 Rounds for reps) 3 rounds not for time of: 20 Pistols (Alternating Legs)s 40 Double Unders–For quality Cool Down Banded Plank Holds