• Saturday 1/10/15

    CrossFit Altius – CrossFit Competitor Warm Up 2 (No Measure) 2 rds: 10 Cal on Airdyne 10 PVC Pass through 5 dips (ring or stationary) Sampson Stretch x 60 each leg Tricep Stretch x 30 each arm10 cals or 30 seconds on airdyne. Push Jerk (Work to a heavy single) “Luke” (Time) 400m Run 15

  • Friday 1/9/15

    CrossFit Altius – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance

  • Open Gym / Skill and Drill

    CrossFit Altius – CrossFit (No Measure) 500m row *Warm up according to your needs to complete your chosen skill work, or WOD. Ask your coach for advice*Today, choose a WOD that you missed and hit it, or choose 2 skills that you would like to improve on. Your coach will help you write a constructive