CrossFit Altius – CrossFit

Daily Mindset

“I’ve always wondered why birds stay in the same place, when they could fly anywhere in the world. And then I ask myself the same question.” – Harun Yahya

We are like the bird.

We can go anywhere in the world.

But despite having such an incredible capability, something holds us back.

I don’t have the time.

I’m not educated enough.

I’m too old.

I’m too young.

I can’t afford this.

This is all I’ve ever known.

I’m afraid to fail.

Every single one of the above can be legitimately, true. But even if that were the case, it doesn’t change the core of what they are. A list of excuses.

This is not to be misinterpreted as belittling the challenge, or undermining the difficulty, as change truly does require an inhuman amount of effort. It is instead, seeing the list for what it is.

What Harun Yahya expresses is a perspective: we always have the choice.


# WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

## 1 Minute

Easy Bike

Low Box Step-ups

Side Lunges

## 45 Seconds

Moderate Bike

Mountain Climbers with Hands on Box

Side Shuffles

## 30 Seconds

Faster Bike

Straight Leg Burpees (No Chest Contact)

Shuttle Runs


# TEACHING (10:00 – 16:00)


### Movement Prep

15 Seconds Moderate Bike

15 Seconds Fast Bike


### Movement Prep

3 Burpees

3 Box Jumps (Low Box)

3 Burpee Box Jumps (Workout Box)


### Movement Prep

4 Easy Shuttle Runs

4 Moderate Shuttle Runs

4 Fast Shuttle Runs


# REHEARSAL (16:00 – 20:00)

## 1 Round

4 Calorie Bike

4 Burpee Box Jumps

4 x 10 Meter Shuttle Runs

4-Wheel Drive (Time)

5 Rounds:


21/15 Calorie Assault Bike

15 Burpee Box Jumps (24/20)

Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between
* Score is slowest round of the five rounds

* Record all 5 rounds in comments but only log slowest in spot

Cool Down

Couch Stretch 1:00 per leg

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