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  • About Us
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    • Trainers >
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Last week’s Locker WOD winner: Jacque!


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Alternative Athletics: 1 Rep Max

10/31/2017

3 Comments

 
Warm Up:
3 Rounds
6 Ring Rows
10 Band Pulldowns

Find Your 1 Rep Max
Weighted Pull up

then


Find your max  Air Squats in 2 min

then
​

Post Max Conditioning
3 min Amrap
500m Row
5 Box Jumps (24/18)
Max kettlebell Swings (33% snatch)

2 min rest


3 min Amrap
400m Row
4 Box Jumps (24/18)
Max kettlebell Swings (33% snatch)

2 min rest

3 min Amrap
300m Row
3 Box Jumps (24/18)
Max Kettlebell swings (33% snatch)

Recovery
5 Rounds
30 Mountain Climbers (single count)
​30 Lunge steps (single count)



3 Comments

Halloween Hours

10/30/2017

0 Comments

 
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Just a quick announcement that we will be closing an hour early on Halloween (tomorrow.)  Hours will be from 5:30am - 6:00pm.  All the trainers have kids and all the kids want candy.  Those greedy little goblins
0 Comments

CrossFit Hero: Whitten

10/30/2017

3 Comments

 
Warm Up:
2 Rounds
0.5mi Assault Bike
30 Double Unders
15 Hip Extensions


​
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Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.


"Whitten"
Five rounds for time of:
22 Kettlebell Swing, 2 pood
22 Box Jumps, 24 inch box
Run 400 meters
22 Burpees
22 Wall Balls, 20 pound ball


​Recovery
​Row 500 then:
​​3 Rounds
​20 Sit ups
15 Air Squats
10 Pushups



​

3 Comments

Alternative Athletics: 3 Steps Down

10/29/2017

1 Comment

 
Warm Up:
3 Rounds

4 Back Extensions
20 Lunge


4 - 2 - 1
Front Squat 90%
9 - 6 - 3
Tire Flips

Recovery
Bike 10 Minutes then:
3 Rounds
​15 Push Ups
​20 Lunges (alternating legs)
1 Comment

Weekly Update: Oct 29th - Nov 4th

10/29/2017

0 Comments

 
10/29
4 - 2 - 1
Front Squat 90%
9 - 6 - 3
Tire Flips


10/30
"Whitten"
Five rounds for time of:
22 Kettlebell Swing, 2 pood
22 Box Jumps, 24 inch box
Run 400 meters
22 Burpees
22 Wall Balls, 20 pound ball


10/31
Max Weighted Pull up
max 2 min Air Squats
Ryan wod


11/1
30 Man Makers for time
@ 20% c&j each hand


11/2
Cade
2 - 20
Thruster @ 95 / 65
Burpees


11/3
20 min AMRAP
7 Bounding Steps
10 Horizontal Kettlebell Swing
13 Toes-to-Bar


11/4
Kev
With a partner, complete as many rounds as possible in 26 minutes of:
6 Deadlift, 315 lb., each
9 Bar-facing Burpees, synchronized
9 Bar Muscle up, each
55-ft. Partner Barbell Carry, 315 lb.
0 Comments

CrossFit Hero WOD: Nancy

10/28/2017

1 Comment

 
Warm Up:
500m Row
then
3 Rounds
10 PVC Pass-throughs
10 Air Squats


"Nancy"
Five rounds for time of:
400 meter Run

95 pound Overhead Squat, 15 reps

​Recovery
10 Rounds
10 Sit Ups
​10 Burpees


1 Comment

We told them No, but here they go again!

10/27/2017

0 Comments

 
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Hey Everyone,

I despise politics in the gym, on Facebook and this website, but there is an issue coming up before congress . . . again, that is going to shape so many aspects of our future I have to bring it to your attention.

If you already know what I am talking about, hit the link below to call your congressmen.  Tell them you won't re-elect someone who repeals internet neutrality.  Seriously, call them.

battleforthenet.com

Here is what is going on again:

Congress is discussing a FCC Proposal (designed by the current FCC Chairman who is a former Verizon Lawyer) to once again try to roll back the protections placed on the internet by congress in 2015.

Net Neutrality is the right for everything and everyone to have the same "weight" on the internet from Amazon to porn, cat videos to academic research, Facebook to mom and pop shops.  The internet, which was designed and freely given away to the public by its creator Tim Berners. (TED talk link) is potentially going to be consolidated into the hands of a select few corporate juggernauts.

This matter relates to:

Human Rights: The Arab Spring and other protests were largely organized and via the internet.  Wikileaks - (link) and it's ability for whistle blowers and citizen oversight and The Panama Papers - (link)  with its massive disclosure of US and World wide government corruption, wouldn't exist with out the internet.  These are just a few of countless examples where the internet has helped concerned citizens have the power to play David against government Goliaths. 

Freedom of Speech:  Stripping away internet protections would give the power (and price) of what we are able to view on the internet to four major corporations (AT&T, Time Warner, Comcast and Verizon), who have already been proven to act in violations of the laws currently in place.  Have you ever had a customer service problem with these companies already?  They would literally have the power to turn every cat video into an advertisement.  It would be impossible for anyone not already in league with these Service Providers to get their word out.

Consolidation of Corporate Power:  The internet is how we research, find and buy goods.  If this power was limited to just four companies who chose what we get to view and purchase, how would the Mom and Pop shops ever compete on a global level?  The short answer is they wouldn't.  This would be the largest consolidation of corporate power in American History and the literal death knell of the American "Bootstrap" Dream.

So get on the horn and let congress know that this is important to its constituents.  To do nothing is to be complacent with the stripping of your liberty.  The world and most of us existed without the internet, but the world is never going to be without some version of it going forward.  You can now take action to make sure that it is free for all, as it was designed, and not another act of corporate over reach.
0 Comments

Alternative Athletics: Alpine

10/27/2017

1 Comment

 
Warm Up:
2 Rounds

20 Band Abducted External Rotation
10 Kettlebell Bottoms up press (each)


Alpine
6 Rounds

45 Seconds wood chopper @ 25% barbell snatch
Right hand - even rounds / Left hand - odd rounds

45 Seconds KB Snatch (same kettlebell)
Left hand - even rounds / right hand - odd rounds

​3 minute rest



Recovery
20 Minutes
50 Box Over Burpees then:
​Row for Max Distance


1 Comment

Up Coming Events

10/26/2017

0 Comments

 
Friday Nov 3rd:  Barbell For Boobs @ Crossfit Yellowstone

Saturday Dec 2nd: Annie's Christmas Party (Open to all)

Saturday Dec 9th: Copper City Hypoxia (team event)

Saturday Dec 16th: Gym Christmas Party at the gym

Monday Jan 1st: Winter Classic at the Hull House

Friday Jan 27th: CrossFit RimRock competition

Feb 11th: Winter Challenge @ Alternative Athletics

​Let me know if I am missing anything!
0 Comments

Friday BBQ?

10/26/2017

2 Comments

 
Hey Everyone,

This weekend there seems to be a lot of school events and Halloween parties.  Let me know in the comments if you plan on coming in to BBQ tomorrow.  If people plan on showing up, I will bring some Beer Boiled Brats.  (I will need someone willing to cook them while I coach.)

If nobody comments, we can just bag it for the next two weeks.  (Next week is the Barbells for Boobs event at Crossfit Yellowstone.)

Let me know who is going to be here!

​-C-
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

    schedule:

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


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


    ​Wednesday-
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    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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