• CFA053117

    CrossFit Altius – CrossFit Warm-up EMOM 10 Odd: bike, run, or row :45 Even: 3 deadlift, 3 front squat, 3 hang muscle clean, 3 good morning Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 7 mins of: 3 Hang Power Cleans, 185/125 lbs Shuttle Run, 100 mShuttle Run = 50

  • CFA053017

    CrossFit Altius – CrossFit Warm-up 3x Row / bike / jog 200m 5 Air squats 3 Wall squats Front Squat (Front Squat 5-4-3-2-1) Use the heaviest weight you can for each set. Bulgarian split squat (Bulgarian Split Squat 3×8) Use the same weight for each set. 8 reps/leg Use a KB or DB @ moderate

  • Memorial Day Murph

    CrossFit Altius – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here