|
|
Let’s all do our part to try and keep everyone healthy.
Wipe down your gear after use. |
|
In memory of Broadwater County Deputy Sheriff Mason Moore who was killed in the line of duty on May 16, 2017. Deputy Moore was attempting to stop a vehicle near Three Forks, MT when he was shot and killed. Deputy Moore had 3 years of service with the Broadwater County Sheriffs Office and over 15 years in law enforcement. He is survived by his wife Jodi and three children. Alternative Athletics will be collecting donations for the "Deputy Mason Moore Memorial fund" at the Opportunity Bank in Townsend, MT. Other donation funds can be found here.  Mason Moore
20 Minute AMRAP 5 Burpees 16 Situps 17 Air Squats 438m Run Compare to 9/25/19 Anon Women: 6+3 Steve B. Anon Men: 6 Tricia Recovery: 2 Rounds 10 Minute Row 25 Sit Ups
0 Comments
7/5
Mason Moore 20 Minute AMRAP 5 Burpees 16 Situps 17 Air Squats 438m Run Compare to 5/26/17 Anon Women: 5+33 Anon Men: 5+38 7/6 Amateur FGB 5 Rounds 1 min Assault Bike 1 min Ski Jumper 1 min Hammer Swings 1 min rest 7/7 Find Your 1 Rep Max Weighted Pull up then Find your max Air Squats in 2 min Compare to 12/24/19 7/8 21 - 15 - 9 Handstand Pushup Kneeling Half Moon Superman 7/9 Death by Pistol 7/10 Woehlke 3 rounds, each for time of: 4 Jerk, 185 lb. 5 Front Squat, 185 lb. 6 Power Clean, 185 lb. 40 Pullups 50 Pushups 60 Situps Rest 3 minutes between rounds. 22:24m Blood 38:24w Tara 7/11 Alpine 6 Rounds 90 seconds Tire Flips 3 minute rest  Tabata 8 Rounds 20 seconds Knee to Elbow 10 second rest 20 seconds Snatch High Pull 10 second rest 20 seconds L-Sit 10 second rest Recovery: 400 Meter Run/Walk 2 Minute Airdyne 2 Minute Row 30 Second Plank 50 Meter Waiter Carry (light)  CrossFit Open 12.1 7 minutes Max Burpees to a target 6” higher than your reach Compare to 3/7/18 Recovery: 500 Meter Row 2 Rounds 12 Ring Rows 24 Step Ups 24 Sit Ups We have a lot of new members recently that have jumped right in to coming three or more times a week. And even for those of us that have been around for a while, we still get the DOMS, aka muscle soreness. Whether you are completely unfamiliar with the name, you are most certainly familiar with the feeling. This short little article give a quick run down of what it is, why it happens and how to deal with it.
WHY AM I SO SORE?  21 - 15 - 9 Barbell Weighted Box Step each leg @ 40% Back Squat Floor Wiper same bar (if possible) GHD Raise Recovery: 4 Rounds 10 Sit Ups 10 Box Steps 10 Double Unders 10 Shoulder Press  Friday: 5:30 - Noon
Saturday: 7:30 - 10:30 (unsupervised open gym) Sunday: Regular Hours 3pm - 5pm Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death. A fund for Arnie's family has been established by the Los Angeles County Fire Department.   "Arnie"
With a single 2 / 1.5 pood kettlebell: 21 Turkish Get-up, Right arm 50 Kettlebell Swing 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm Men: 28:48 - (Eric S.) Women: Uncontested Recovery: 20 Minute Airdyne |
