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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
      • ADAM
      • Kelia
      • Clint
      • Rachel
      • Suzanne
      • Ali
      • Levi
    • Services
    • Testimonals >
      • RYAN
      • ANITA
      • OSCAR
      • CHAR
      • JOAN
      • JO
      • JARAN
      • CASEY
      • D
  • PRICING
  • Contact
  • Nutrition
  • Events
  • Event Videos
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Last week’s Locker WOD winner: Jacque!


In House Partner WOD's

1/31/2018

0 Comments

 
Hey everyone,

The 10th of February we are hosting a competition style partner day.  There are three workouts.  You have to have a partner to compete.  The three "divisions" are male / male, male / female, female / female.  

This is just going to be a fun day.  There is no entry fee.  It is open to everyone, but we are not advertising.  We are not going to pre release the workouts, but they are designed so that anyone can do them and have a universal scaling.

If you have any questions or scaling concerns feel free to contact Clint at 406.839.8797, because he is the only one who knows what is going on.

Sign up sheet is on the bathroom door.  Grab a friend and get in!

Current registered teams: 

male / male
Snatching Cobras
Soup Can Louie's - scratch?

female / female
Snatch Squared

male / female
Snatch and a Jerk
Not Retired, Just Tired
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0 Comments

Fund Raiser - Reusable Bags $5

1/31/2018

1 Comment

 
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Hey Guys,

My Aunt has been battling breast cancer for the last decade and has recently had a significant relapse.  

As part of a fund raiser to help with her expenses, which have been significant through out this fight, my mother is selling these reusable bags for $5.  The bags are recycled feed bags, making them durable, washable and crafted by a local artisan (my mom).

I have currently have a limited number of bags left, but if people are interested in purchasing more I am sure that I can bring them in.

Thanks for your time and if you are reading this, but are not a member of the gym you can text me at 406-839-8797 and let me know how many you would like.

​-C-
1 Comment

Alternative Athletics: Di's Nutts

1/31/2018

2 Comments

 
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Warm Up:
2 Rounds
250m Row
15 Air Squats
10 Pushups

Di’s Nutts

15 Power Snatch 75 / 55
20 Pullups
25 Hang Clean Squat 75 / 55
20 Pullups
50 Wall Balls 
20 Pullups
100 Double Unders
20 Pullups
Run
1000M

Men's Record: 14:09
Women's Record: 21:45​


Recovery:
2 Rounds
Row 500 Meters
Run 400 Meters

For those of you interested in astronomy:

Here is an article on a new found black hole and how quasars can effect there environment,  or why didn't we find what we expected when we found this?


​
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2 Comments

Heights Water is Looking  . . .

1/30/2018

0 Comments

 
Hey everyone!

Peyton asked me to spread the work that the Heights water department has an opening.  It is an ideal position for a younger, hard working individual.  Looking at this post means that you are almost pre-qualified.

If you are interested head down to Heights water department to fill out an application.  Or if you have more questions hunt Peyton down at the gym.

​-C-
0 Comments

Alternative Athletics: Three Steps

1/30/2018

2 Comments

 
Warm Up:
2 Rounds
30sec Plank

30sec Goblet Squat Hold


​
21 - 15 - 9

Russian Twist @ 33% snatch
Weighted Box Step @ 40% BS

Recovery:

3 Rounds
35 Air Squats
25 Push Ups
15 Pull Ups






​
2 Comments

Alternative Athletics: AMRAP

1/29/2018

2 Comments

 
Warm Up:
3 Rounds

16 Air Squats
12Jumping Lunges



15 min AMRAP
10 Pistol
2 Squat Clean & Split Jerk @ 85%

Recovery:
500 Meter Row
25 Box Jumps
500 Meter Row
3x 1:00 Plank Hold

Here is an article on sugar and its effects on the mind

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2 Comments

CrossFit Hero: Paul

1/28/2018

1 Comment

 
Warm Up:
21-15-9
Band Abducted External Rotation (Touchdown)
Single-Unders


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Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

"Paul"
Five rounds for time of:
50 Double unders
35 Knees to elbows

185 pound Overhead walk, 20 yards

Recovery:
10-1
GHD Sit Ups
Back Extensions
2x Lunges

1 Comment

Weekly Update Jan 28 - Feb 3

1/28/2018

0 Comments

 
1/28
"Paul"
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

1/29
15 min AMRAP
10 Pistol
2 Squat Clean & Split Jerk @ 85%

1/30
21 - 15 - 9
Russian Twist @ 33% snatch
Weighted Box Step @ 40% BS

1/31
Di’s Nutts
15 Power Snatch 75 / 55
20 Pullups
25 Hang Clean Squat 75 / 55
20 Pullups
50 Wall Balls 
20 Pullups
100 Double Unders
20 Pullups
Run 1000M

2/1
Tabata
8 Rounds
20 seconds Bench Press @ 55%
10 seconds rest
20 seconds Ski Jumper
10 seconds rest
20 seconds Assault Bike calories
10 seconds rest

2/2
"Holbrook"
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pullups
100 meter Sprint
Rest 1 minute

2/3
3 Rounds
15 Half Moon Snatch
200ft Prowler Push @ 50% Back Squat
50 Box Jumps
0 Comments

Alternative Athletics: Ascending

1/27/2018

1 Comment

 
Warm Up:
3 rounds

5 Back Extensions
15 Hip Extensions



1 - 10 
Atlas Stone Deadlift
3 - 30
Superman

Recovery:
21-15-9
Calorie Row
Pull Ups
Push Press
1 Comment

Tag Team Championship Fight Gone Bad

1/26/2018

2 Comments

 
Warm Up:
500m Row



"Tag Team Championship Fight Gone Bad!"
Your partner must be someone who hasn't been to the gym in 6 months


Five rounds of:
Wall Balls, 20 pound ball, 10 ft target (Reps)
Sumo Deadlift High Pull, 75 pounds (Reps)
Box Jumps, 20" box (Reps)
Push Press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.  Only one athlete can be working at a time, but you can break up the work out any way you want.  If you don’t have a partner, you have to do all five rounds by yourself.

Recovery:
2 Rounds
30 Air Squats
20 Push Ups
10 Deadlifts
2 Comments
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    808 4th Ave N
    Billings, Mt
    59101

    Cell: 406.839.8797
    Office: 406.534.8358

    ​Email: alternative_athletics@hotmail.com

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