• Monday 5/4

    CrossFit Altius – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Deadlift (1 RM) Metcon (Time) 2RFT: (RX+) 1,000m Row 50 Thrusters 65/45 30 C2B Pull ups 2RFT: (RX) 1,000m Row 50 Thrusters 45/35 30 Pull ups

  • Sunday Funday

    CrossFit Altius – CrossFit New addition to the Altius programming!! Sunday Funday WOD’s and skills you can work on at home, or come into Open Gym! Metcon (Time) At Home: 3 rds: Run 200m 30 Lunges Run 200m 20 Burpees In the Box: Run 200m 10 Tire Flips Run 200m 20 KB Snatch 53/35 Push-Ups

  • Saturday 5/2

    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 arm Metcon (Time) 21-15-9 reps for time of: (RX+) Deadlifts, 225/155 Box jumps, 24/20 Handstand push-ups 21-15-9 reps for