• Open Gym

    CrossFit Altius – CrossFit Warm-up Bench Press (5×4 climbing, record heaviest) One arm lying tricep extension (3×10 ea. arm) Lying flat on bench, hold dumbell in one hand and press away from the body extending at the elbow Metcon (Calories) 10 rds: 30 sec on – 30 off Max effort airdyne/assault bikeIf your bike doesn’t

  • Hump Day

    CrossFit Altius – CrossFit Warm-up Deadlift (4×4, 80-85%) Metcon (Time) 7 RFT: 7 Hang Squat Cleans, 115/85 (RX+) 95/65 (RX) 7 Bar Facing Burpees 7 C2B Pull ups (RX+) pull ups/ring rows (RX)

  • Tuesday

    CrossFit Altius – CrossFit Warm-up Seated KB Press (Use DB’s or KB’s 3×8) sit with feet straight ahead Metcon (Time) 5 RFT: 21 Wall Balls 15 Calorie Row 9 TTB (RX+) knees to elbows or toes to KB (RX) **20 cals on the airdyne or 15 on the assault bike if short on rowers Midline