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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
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      • Clint
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      • Ali
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Picture
Last week’s Locker WOD winner: Jacque!


Picture

Alternative Athletics: Fin

5/31/2017

3 Comments

 
Warm ups 
2 Rounds
10 Air Squats 
10 Side Lunges


Fin
4 rounds
Run 400M
Row 500M
Compare to  - 2/7/14


Recovery
4 Rounds
5 Pull ups
10 Push ups
15 Air Squats
20 Sit ups
3 Comments

Wednesday Mobility

5/31/2017

0 Comments

 
Lateral Hip Swing

​2x15 each leg
0 Comments

Alternative Athletics: 1 Rep Max

5/30/2017

2 Comments

 
Warm up
Row 500m then
2 Rounds
8 Lunges
8 Wall Balls
8 Box Jumps


Max Thruster
Find your 1 rep max Thruster
at least 7 reps must be over 90% 

then
 
2 min GHD Raise

Compare to 11-15-16


Recovery
Row 500
then:
10 Rounds
10 KB Swings
10 Box Jumps

​
2 Comments

Tuesday Mobility

5/30/2017

0 Comments

 
Roller Calf Smash

Move up and down the calf
2x15 times each
0 Comments

Memorial Day                                     Gym Closed

5/29/2017

0 Comments

 

​Gym Closed (do the following at home)

Warm up

2 Rounds
50 Singles or 20 Double Unders
10 Sumo Deadlift Highpull
10 Air Squats

Descending / Ascending (at home)
20 - 2
Push Ups
1 - 10
Tire Flip (or other heavy object)

Recovery
3 Rounds
15 Front Squats
10 Push ups
10 Pull ups
0 Comments

Monday Mobility

5/29/2017

0 Comments

 
Lateral Hip Opener

2x30 seconds each side

Some may feel this in the hip and others will feel this in the obliques depending on personal limits.
0 Comments

CrossFit Hero WOD: Jason

5/28/2017

2 Comments

 

Warm up
Row 500m
then
2 Rounds 
10 PVC Pass Throughs
10 Ring Rows
10 Lunges


Jason 
    •    100 Squats 
    •    5 Muscle-ups 
    •    75 Squats 
    •    10 Muscle-ups 
    •    50 Squats 
    •    15 Muscle-ups 
    •    25 Squats 
    •    20 Muscle-ups

Last Done On 8/28/12


Recovery
4 Rounds
400 meter Run
10 Burpees
2 Comments

Weekly Update: May 28 - June 3

5/28/2017

0 Comments

 
May 28th
Jason 
    •    100 Squats 
    •    5 Muscle-ups 
    •    75 Squats 
    •    10 Muscle-ups 
    •    50 Squats 
    •    15 Muscle-ups 
    •    25 Squats 
    •    20 Muscle-ups
Compare to - 8/28/12


May 29th
Closed for Memorial Day

May 30th
Max Thruster
then 
2 min GHD Raise
Compare to  - 11-15-16


May 31st
Fin - 2/7/14
4 rounds
Run 400M
Row 500M

June 1st
20 min AMRAP
10 Deadlifts - 55%
15 GHD Sit up
30 Double Under

June 2nd
JT 
    •    21 – 15 – 9
    •    Handstand Push ups
    •    Ring Dips
    •    Push ups
Compare to - 7/13/15


June 3rd
1 - 10
Back Squat @ 55%
10 - 1 
Turkish @ 55%
0 Comments

Funday Mobility

5/28/2017

0 Comments

 
Banded wrist distraction

2x15 each

​Move slowly through the range of motion shown in the video.
0 Comments

Alternative Athletics: Amateur FGB

5/27/2017

1 Comment

 
Warm up
Run 200m
then
2 Rounds 
8 Wall Balls
10 Supermen


Amateur FGB
3 Rounds
1 min max KB swing
1 min max Hip Extension
1 min max Sit up
1 min rest


Recovery
Row 400
then
5 Rounds
5 Back Squats
5 Overhead Presses
5 Deadlifts
1 Comment
<<Previous
    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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