CrossFit Altus

Offer extended… through November. Hahahha

Critical: Due to continuing power outages, all campus activities are cancelled for Thursday, July 11, 2024.

⚠️Caution Severe weather warning ⚠️

Due to inclement weather, the Bradshaw Center will be closed tomorrow. Sadly you’ll have to p.t. At home. Stay safe family and remember to check on any grandparents or elders.

Jim Wendler | 5/3/1 Training Program, 1000 LBS Squat, Strength Coach, Table Talk #256 elitefts Limited Edition Apparel: https://www.elitefts.com/shop/apparel/limited-edition.html Support and help the Podcast grow by Joining The Crew: ...

Due to inclement weather the Bradshaw is closed Tuesday, January 16. We look forward to reopening and serving you Wednesday, January 17.

The HCU - BFC stands with unwavering gratitude for our veterans who have courageously defended the stars and stripes. From the Lone Star State to the farthest corners of this great nation, their sacrifice echoes in the heart of every Texan, reminding us that freedom is not free. To our veterans, thank you for your bravery, your service, and your indomitable spirit – you embody the true spirit of the red, white, and blue.

For the past five weeks, Altus has shifted gears. We are utilizing methodologies that support strategic growth: absolute strength, muscular endurance, hypertrophy, etc.

To succeed in the program, it is in the best interest of the members to definitely make it to class on MWF and, to ensure longevity in the weight room, TR are a must.

Here is an example of our second block, week 2, training day 5:

Friday, September 8th, 2023

Warm-up. 2 Rounds.

3 KB, Single, One Arm Swings per side
3 KB, Single, Deadlifts per side
3 KB, Single, Reverse Lunges per side w/ KB in Rack position
5 Box Jumps

Main Lifts

12 x 2 Pin Front Squats 55% straight weight + Chain
1-2 warm-ups sets. Rest period: :45.
Performed every :30-45

Deadlifts
Warm-up Sets. 1-2 x 1-3@50%-60%.
If they need a warm-up set, that’s fine. Rest period, :45 - :60 after set.
Work Sets. 70x3, 80x3, 90x3+
*stop at 5 reps for DL.
*2 minutes of rest between WORK sets.

Accessory 5 min EMOM
10 Barbell Yates Rows

Road Work. War Wagon + Sled. 200 m x 3 (Wagon, 270 lbs/185 lbs)

Engaging in regular exercise offers a multitude of benefits for both physical and mental well-being. It enhances cardiovascular health, strengthens muscles and bones, and helps maintain a healthy weight. Additionally, exercise is known to reduce stress, boost mood, and improve cognitive function, contributing to an overall higher quality of life.