• CFA091119

    CrossFit Altius – CrossFit

    Daily Mindset

    **””The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life.

    We are more determined than ever to live our lives in freedom.””

    –Rudolph W. Giuliani. December 31, 2001.**

    18 years ago, we underwent a tragic loss.

    18 years ago, we became stronger than ever before.

    If the lives lost that day could speak to us now, there would be something very specific they would call for:

    To cherish what we have. Not just by saying “thanks”, or even “I love you”, but by going the extra mile. By helping the ailing friend in need – or better – the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion.

    Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part.

    We’ll never forget the pain we felt that day.

    But what is more important than remembering the pain is what we do going forward.

    In the words of John F. Kennedy,

    “As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

    Question of the Day

    0:00-5:00

    Where were you?

    Warm-up

    5:00-15:00

    ## Buddy 1:

    *Increasing Intensity Each Minute:*

    3 Minute Row

    ## Buddy 2:

    *3 Minutes For Quality:*

    3 Inchworms

    5 Barbell Rows or Ring Rows

    10 Air Squats

    *Switch stations at 3 minutes*

    Always Remembered (Time)

    Teams of 2 (1 athlete works at a time)

    2001 Meter Row “Buy-In”

    4 rounds:

    9 Rope Climbs (RX+) 9 Chin-ups (RX)

    11 Bear Complexes 155/105 (RX+) 115/80 (RX)

    2977 Meter Row “Cash-Out”
    15:00-60:00