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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!


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Summer Recruitment Season

4/30/2021

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Hey everyone,

If you have a friend who is talking about getting into shape this summer, grab a 2 week free card.  This is  brand new program where they have 2 weeks to knock out up to 8 workouts.  All 8 are simple CrossFit workouts to give them a fair taste of whether we are the right gym for them.  
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We are dropping the COVID special, but will be keep the partner intro rate, $65 each per month for the first 6 months, that we have been running for some time.  This rate is valid if you have a friend join or sign up as a pair.

Anyone who hasn't been to the gym for the last 6 months or more can hop on these deals as well!

Let me know if you have any questions.

​-C-
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Alternative Athletics: 3 Steps

4/30/2021

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Warm Up
Row 1000 meters

then

3 Rounds

7 bare bar shoulder press front and back
10 Situps

Strength
5 sets of
5x Jerk increasing weight each set
 
WOD
21 - 15 - 9
Shoulder Press @ 55%
Horizontal Kettlebell Swing @ 25% snatch
Tuck Ups

Cool Down
2 minutes 

Yoga - Cobra Position
7 Minute Upper Body Stretch
​


Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.

4 Rounds
15 Calorie Bike
15 Sit Ups



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CrossFit Billings Competition

4/29/2021

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Dear Fellow CrossFitters:
We are excited to announce that we will be hosting our 2nd annual Summer Crush Competition on Saturday June 26, 2021!  Registration will go live on Monday May 3rd @ noon.  We will cap the competition @ 75 teams with a waiting list available if registration is full.  First come first served, be prepared to register on Monday May 3rd @ noon.
 
 Competition will take place at Daylis Stadium (401 Grand Ave) and the final event/awards ceremony will be hosted at CrossFit Billings (1428 Grand Ave). The link for event registration will be posted online on our website, CrossFit Billings Summer Crush Facebook page as well as Instagram.
 
 DETAILS:
  *3 person same sex teams

  *3 Divisions: Rx, Scaled, and Masters 40+ by date of competition

  * $375 per team
​

  *Each team is guaranteed 4 events @ Daylis Stadium (additional event for top teams @ CrossFit Billings 1428 Grand Ave).
 
*Prize $ for podium spots in all divisions.

 **NO REFUNDS.  You may transfer your registration to another team.  CFB must be notified 5 days prior to competition date.
 MOVEMENT MINIMUMS:
 
Most members of your team should be able to perform the movements listed for multiple reps. These are not the guaranteed movements of the events, but will help you choose the appropriate division. 
IF YOU ARE ABLE TO COMPLETE 70% OF THE HEAVY WEIGHT, YOU WOULD BE CONSIDERED AN RX ATHLETE. 

 RX:
 Sandbag Carry 100/75
 Handstand Walk
 Deadlift 275/185 for reps
 Overhead Squat 95/65 for reps
 Muscle Ups
 Clean and Jerk 245/165
 Snatch 185/135
 Chest-to-Bar Pull Ups
 Toes-to-bar
 Handstand Push-Ups

Masters:
 Deadlift 225/155 for reps
 Front Squat 95/65 for reps
 Snatch 115/75 for reps
 Clean and Jerk 185/115
 Shoulder to Overhead 95/65
 Toes to Bar
 Pull Ups

 Scaled:
 Deadlift 155/105 for reps
 Front Squat 95/65 for reps
 Snatch 115/75 for reps
 Clean and Jerk 155/105
 Jumping Pull Ups
 Sandbag Carry 75/50
 Push-ups 

Get your teams together and get ready to register. This link will go LIVE on Monday May 3rd 12pm:
https://crossfit-billings.triib.com/events/2021-summer-crush

If you would like to help Judge or Volunteer the day of the event, please register here (this link will also be live on Monday @ noon):
https://crossfit-billings.triib.com/events/2021-summer-crush
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Alternative Athletics: Max Clean

4/29/2021

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Warm Up
Burgener warm up - clean + Front Squat

then

work your way up to 70% of max (or until you miss the 3rd rep) with sets of 

3x High 
Hang Squat Clean

WOD
Starting with singles after the warm up,

Find Your 1 Rep Max
Clean

at least 7 reps must be over 90%

(If you go up by 5 kilos and top out at 100 kilos, 90, 95, 100kg all count on the way up 105kg is a miss after 3 attempts. Drop back down to 90 kg and do 4 singles)

Compare to 10/15/20


Cool Down
upper back and trap stretches
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
Row 1000 Meters
4 Rounds
15 GHD Sit Ups
15 Alternate Lunges




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CrossFit Open 18.1

4/28/2021

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Warm Up
Row 1000 Meters

then
​
3 Rounds
7 GHD Sit-up 
(slow and controlled focusing on knee extension)
​7 Bare bar 
Clean and Jerk

Strength
25 slow controlled reps of
GHD Hip / Back Extensions
(if you can't do that, scale to either back ext, or hip ext)
​
WOD
Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang Clean and Dumbbell Push Jerk 50 / 35lb
14 / 12-cal. Row


Men’s : Steve B. 329
Women’s : Sami 214

Compare to 2/23/18


Cool Down
2 minutes each Yoga - Cobra Position
banded shoulder stretch
​

Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.

21-15-9
Air Squats
Sit Ups
Push Ups


​
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Alternative Athletics: Tabata

4/27/2021

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Warm Up
​Row 1000 meter
5 minutes double under technique

then


3 Rounds
7 Air Squats
7 GHD Sit-up 
(slow controlled sit ups focusing on extending the knee)


Strength
5 sets
3x Shoulder Press increase weight each set

WOD
Tabata
8 Rounds
20 seconds Hollow Rock
10 seconds rest
20 seconds Pistol
10 seconds rest
20 seconds GHD Raise
10 seconds rest

Cool Down
2 minute Yoga - Cobra Position
​
10 minute stretches Hamstrings and Hip flexors

Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.

21-15-9
Goblet Squats
Weighted Sit Ups


​
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CrossFit Hero: Roney

4/26/2021

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Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.
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Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.
3 Rounds
7 bare bar shoulder press front and back
7 
Air Squats

WOD
"Roney"
Four rounds for time of:
Run 200 meters
135 / 95 pound Thruster, 11 reps
Run 200 meters
135 / 95 pound Push Press, 11 reps
Run 200 meters

135 / 95 pound Bench Press, 11 reps

Women's: 34:37 - Janel
Men's:     31:03 - Annon.

Compare to 12/29/19


Cool Down
7 Minute Upper Body Stretch


Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
10-1 Deadlift
1-10 Shoulder Press


​
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Alternative Athletics: Alpine

4/25/2021

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Warm Up
Burgener warm up - Snatch

3 minutes

double under technique

3 Rounds
15 Kettlebell Swing
7 
PVC Pass Through

WOD
Alpine
6 Rounds
45 seconds Hang Snatch @ 55%
45 seconds Ski Jumper
3 minute rest

Cool Down
3 sets of 
15 reverse Hyper @ 25% back squat

upper back and trap stretches
2 minute barbell calf roll

Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.

2 Rounds
500 Meter Row
20 Wall Balls


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Weekly Update 4/25 - 5/1

4/25/2021

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4/25
Alpine
6 Rounds
45 seconds Hang Snatch @ 55%
45 seconds Ski Jumper 2 count

3 minute rest

4/26
"Roney"
Four rounds for time of:
Run 200 meters
135 / 95 pound Thruster, 11 reps
Run 200 meters
135 / 95 pound Push Press, 11 reps
Run 200 meters
135 / 95 pound Bench Press, 11 reps

Women's: 34:37 - Janel
Men's:     31:03 - Annon.


4/27
Tabata
8 Rounds
20 seconds Hollow Rock
10 seconds rest
20 seconds Pistol
10 seconds rest
20 seconds GHD Raise
10 seconds rest

4/28
Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang Clean and Dumbbell Push Jerk 50 / 35lb
14 / 12-cal. Row

Men’s : Steve B. 329
Women’s : Sami 214


4/29
Find Your 1 Rep Max
Clean
at least 7 reps must be over 90%


4/30
21 - 15 - 9
Shoulder Press
Horizontal Kettlebell Swing @ 25% snatch
Tuck Ups

5/1
"Walsh"
Four rounds for time of:
22 Burpee Pull up
185 pound Back Squat, 22 reps
Run 200 meters with a 45 pound plate overhead
Mens: 30:19 Kevin T / Steve B
Womens: 30:46 Janel
Women Trainer: 30:31
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Alternative Athletics: Death by 2xT2B

4/24/2021

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Warm Up
3 Rounds
10 bare bar Shoulder Press
​
7 
GHD Sit-up

Strength
3 Sets of 
10x Bench Press increase weight each set

WOD
Death by
2x Toes-to-Bar

Cool Down
5 minutes
Yoga - Cobra Position

Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.

Row 1000 Meters then:
3 Rounds
10 Pull Ups
15 Sit Ups




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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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