CrossFit Altius – CrossFit

Daily Mindset

“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates can come drama, confusion, and a blurred lines between what is “right” and what is “wrong”. Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Question of the Day


If you could have one song play every time you entered a room what would it be?



Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Sitting Arm Swings

Standing Arms Swings

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

100ft. Fast Feet

10 Shuttle Runs



1 Round

4 Alternating Dumbbell Snatches (50/35)

4 Lateral Burpees Over Dumbbell

4 x 10 Meter Shuttle Run

*Switch After Fully Completed Round

In the WOD:

–Athletes will likely be working for 1:30-2:00 and resting for 1:30-2:00

–The goal here is to hold a strong, but maintainable pace

–Athletes can find a speed on the first 3 rounds that they see themselves holding on the last 3 rounds

–Think fast, but under control through each movement

–With the dumbbell snatch opening things up off a couple minutes of rest, let’s try to hold on for unbroken sets throughout

Piggy Back (Time)

Teams of 2

12 Rounds For Time:

12 Alternating Dumbbell Snatches (50/35)

12 Lateral Burpees Over Dumbbell

12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)
–One athlete works at a time in this fast paced partner workout

–The athlete working will complete all 36 repetitions before switching off to their partner

–Each partner will complete 6 rounds each, for a total of 12

–The score is the time it takes to complete all 12 rounds

Cool Down


Banded Hamstring stretch 1 minute per side

Child’s Pose 1 minute

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