CrossFit Altius – CrossFit

Daily Mindset

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

There will be a final cup of morning coffee for us.

There will be the last chance for us to listen to the radio.

And if we are lucky enough to have kids, there will be a last time we get to sit in traffic as we drive them to school.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes. We start to see the abundance in life again, versus it being blended into the background.

Question of the Day


If you had to use a fake name, what would you be called?



30 Seconds

Ichworm to Push-ups

Active Spidermans

Mountain Climbers

Frog Hops

Alternating Bird Dogs

Slow Burpees

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Hang Power Clean


Take 20 minutes to work to a heavy set of 3. First rep should have a visible stop between the deadlift and the first hang power clean. Do not go back to the floor at all within your set of 3. Looking to accumulate 7-10 sets on your way to your heavy set of 3.



1 Round

5 Burpees

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

Bloodthirsty (AMRAP – Rounds and Reps)


15 Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Cool Down


Banded Hamstring Stretch 1 min per leg

Banded Lat Stretch 1 min per arm

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