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


July 4th Weekend Hours

6/30/2020

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Friday: 5:30 - Noon
Saturday: 7:30 - 10:30 (unsupervised open gym)
Sunday: Regular Hours 3pm - 5pm

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CrossFit Hero: Arnie

6/30/2020

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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.
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"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

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Recipe of the Week

6/29/2020

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Upgrade that can of tuna with this delicious recipe!
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Alternative Athletics: Descending

6/29/2020

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10 - 1 
Kettlebell Snatch @ 33% snatch each hand
Horizontal Kettlebell Swing
Clean @ 55%

Recovery:
2 Rounds
500 Meter Row
20 GHD Sit Ups


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Alternative Athletics: 20 Minutes

6/28/2020

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20 Min AMRAP
100 ft right arm Farmer Walks
100 ft left arm Farmer Walks

20 Land Mines Twist @ 25% snatch

Recovery:
10-50
Walking Lunges
5 Burpees after each set
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Weekly Update: June 28th - July 4th

6/28/2020

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6/28
20 Min AMRAP
100 ft right arm Farmer Walks
100 ft left arm Farmer Walks
20 Land Mines Twist @ 25% snatch

6/29
10 - 1 
Kettlebell Snatch @ 33% snatch each hand
Horizontal Kettlebell Swing
Clean @ 55%

6/30
"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


7/1
21 - 15 - 9
Barbell Weighted Box Step each leg @ 40% Back Squat
Floor Wiper same bar (if possible)
GHD Raise


7/2
CrossFit Open 12.1
7 minutes Max Burpees to a target 6” higher than your reach

Compare to 3/7/18 


7/3
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

7/4
​Happy Fourth of July!

Closed
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CrossFit Total

6/27/2020

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"CrossFit Total"
Back Squat, 1 rep (of three “attempts”)
Shoulder Press, 1 rep (of three “attempts”)
Deadlift, 1 rep (of three “attempts”)
Kevin T: 1187 = 455 (BS record), 225, 507 (DL record)
Suzanne A: 723 =  287.2 (BS  record),120, 316


Compare 10/3/19

Recovery:
​
1-10 (Multipliers) of:
1 Burpee
2 Mountain Climbers
3 Sit Ups
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Alternative Athletics: Weight Ladder

6/26/2020

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Weight Ladder
Thruster
Perform 1 rep every minute
Start at 50% of your max
go up 10# every minute
after 75% go up 5# each minute

​Recovery:

4 Rounds
5 Burpees
100 Meter Run
10 Air Squats
100 Meter Run
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CrossFit Hero: Severin

6/25/2020

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U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
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"Severin"
50 Strict Pullup
100 Pushups, release hands from floor at the bottom
Run 5K
If you've got a twenty pound vest or body armor, wear it.


​Recovery:
4 Rounds
Run 200 Meters
200 Meter Waiter Carry
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Locker Update

6/24/2020

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Quick reminder all locker fees go directly towards new equipment.  If you have ideas for gear, direct them towards Kelia.  If you are not here during her trainer hours, any of the rest of us trainers can pass the word.

There are quite a few lockers that are now available.

Deluxe $6 per month - 6 lockers available
Prime $5 per month - 2 lockers available
Budget $4 per month - 1 locker available
Econo $3 per month - 6 lockers available

If you have an automatic draft already in place, the appropriate fee will be added to your next draft.  If you pay in 3 month increments, we will added it to your next contract.  If you currently have a locker and want to give it up, let Clint, Lacey or Kelia know.

​-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

    Tuesday -
    Open Gym 
    5:30AM -7:00 PM


    ​Wednesday-
    Open Gym 

    5:30AM -7:00 PM

    Thursday-
    Open Gym 

    5:30 AM-7:00 PM

    Friday -
    Open Gym 
    5:30AM -7:00 PM

    Saturday -
    Open Gym 
    10:00 AM - Noon

    Sunday-
    Open Gym
    3 PM-5 PM

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