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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
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      • Rachel
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    • Services
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      • CHAR
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      • JARAN
      • CASEY
      • D
  • PRICING
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Last week’s Locker WOD winner: Jacque!


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Alternative Athletics: Tabata

4/30/2020

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Tabata
8 Rounds
20 seconds max Clean and Jerk
10 second rest
20 seconds max Hammer Swings
10 second rest
20 seconds max Snatch High Pull
10 second rest


CoronaWOD:
Four rounds for time of:
Run 400 M 
50
Air Squats
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Wellness Wednesday

4/29/2020

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Learn all about the importance of magnesium and why you need it.
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Alternative Athletics: Alpine

4/29/2020

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Alpine
6 Rounds
45 seconds max 10 ft Waiter Walks
45 seconds max Hollow Rock
3 Minute rest

CoronaWOD:
Run 5K

Great Video on Latok 1
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CrossFit Open 15.5

4/28/2020

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CrossFit Open 15.5
27-21-15-9 reps for time of:
Row (calories)
Thruster
Men use 95 lb.
Women use 65 lb.

Compare to 4/26/2019


CoronaWOD:
15 min AMRAP

10 
Burpees
5 Pistol Each Side
1 Min 
Plank core Hold

Nice Bruespringsteen cover
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Recipe of the Week

4/27/2020

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Check out this recipe for an easy one pan meal with chicken and bacon.
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Alternative Athletics: 1 Rep Max

4/27/2020

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Find Your 1 Rep Max
Overhead Squat 
at least 7 reps over 90%
then
Max Ski Jumper in 2 minutes

compare to 10/14/19


CoronaWOD:
14 Round EMOM
in each minute complete:
5 Pushups
15 metre Bear-crawl
5 Hollow Rock
rest the remainder of the minute

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CrossFit Hero: Bell

4/26/2020

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Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.
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Bell
3 rounds for time of:
21 Deadlift 185 / 135
15 Pullups
9 Front Squat 185 / 135

Men’s: 8:22 (Blood)
Women’s: 10:35 (Janel)

CoronaWOD:
Complete as many rounds in 20 minutes as you can of:
25 Handstand Pushup
50 Pistol, alternating
75 Pullups (Sub Tuck Jumps)


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Weekly Update 4/26 - 5/2

4/26/2020

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4/26
Bell
3 rounds for time of:
21 Deadlift 185 / 135
15 Pullups
9 Front Squat 185 / 135

Men’s: 8:22 (Blood)
Women’s: 10:35 (Janel)


4/27
Find Your 1 Rep Max
Overhead Squat 
at least 7 reps over 90%
then
Max Ski Jumper in 2 minutes

compare to 10/14/19


4/28
CrossFit Open 15.5
27-21-15-9 reps for time of:
Row (calories)
Thruster
Men use 95 lb.
Women use 65 lb.

Compare to 4/26/2019


4/29
Alpine
6 Rounds
45 seconds max 10 ft Waiter Walks
45 seconds max Hollow Rock
3 Minute rest

4/30
Tabata
8 Rounds
20 seconds max Clean and Jerk
10 second rest
20 seconds max Hammer Swings
10 second rest
20 seconds max Snatch High Pull
10 second rest


5/1
Rocket
Complete as many rounds as possible in 30 minutes of:
50-yard swim sub (500M Row)
10 Pushups
15 Air Squats


Women’s: 9+510 (Sami)
Men’s: 11+240 (Kevin)

Compare to 9/25/17



5/2
1 - 10
Man Makers
10 ft of  Walking Lunge
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Alternative Athletics: Alpine

4/25/2020

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Alpine
6 Rounds
45 seconds Kettlebell Swing @ 33% Snatch
45 seconds Situps
3 minute rest


CoronaWOD:
20 Minute AMRAP
1 rep of each, 2 reps of each, 3 reps of each.  Increase the reps of each movement by one each round. 
Air Squats,
Box Jumps (on stairs, up not down),
Pushups
Burpees


See how many rounds you can get done.
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Petitions and Phone Calls

4/24/2020

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Hey guys,

The petition that Kerry and Yurii started is over 4K, but last night Katie was pointing out that it might be more effective to call the Governor to get him to reconsider his stance on gyms remaining closed during phase 1 of reopening.

I encourage everyone to be respectful when they voice their opinions, but leave a voice mail and let him know your thoughts.

Governor Steve Bullock
(406) 444-3111

​Be ready to talk to a live person.

​-C-
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    808 4th Ave N
    Billings, Mt
    59101

    Cell: 406.839.8797
    Office: 406.534.8358

    ​Email: alternative_athletics@hotmail.com

    schedule:

    Monday-
    Open Gym 
    5:30am-7:00pm 
    Kettlebell Class
    6pm


    Tuesday -
    Open Gym 
    5:30am-7:00pm 


    ​Wednesday-
    Open Gym 

    5:30am-7:00pm 
    Barbell Club 
    4:30pm-6:00pm
    Kettlebell Class
    6pm


    Thursday-
    Open Gym 

    5:30am-7:00pm 

    Friday -
    Open Gym 
    5:30am-7:00pm​ 

    Saturday -
    Kettlebell Class
    8am

    Community Class
    10am


    Sunday-
    Open Gym
    3pm-5pm

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