• Tuesday

    CrossFit Altius – CrossFit Warm-up Bulgarian split squat (4×5 each leg, heavier than last time) Metcon (Time) 21-15-9 KBS 70/53 (RX+) 53/35 (RX) Box jumps 30/24 (RX+) 24/20 (RX) Row Conditioning (4 Rounds for time) 4x500m Row, 3 min rest between each – This is conditioning so get the most out of it!

  • July 4th

    CrossFit Altius – CrossFit Warm-up Ralph (Time) 4 Rounds for time of: 8 Deadlifts, 250# 16 Burpees 3 Rope Climbs, 15′ 600m RunIn honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006To learn more about Ralph click hereScaled movements: *DL’s – 250/185 is RX weight for

  • Friday

    CrossFit Altius – CrossFit Warm-up Double-Unders (EMOM 6 min: MAX reps for 30 seconds) IF still working on double unders, do 40 seconds of double under practice each min Strict Chin ups (3 x max reps with good form, rest as needed) No kipping, work on hollow body position through the pull Metcon (AMRAP –