Hey everyone,
This is something that I have been struggling with for the last year, but the price of everything is going up. I have been sticking money into the coffers from my own savings in hopes that the inflationary world situation would return to normal. Unfortunately that has not happened. Since we opened doors in 2009, I have prided myself on keeping rates as affordable to everyone as possible. In that time, we have only had two membership rate increases, but unfortunately, it is that time again. Starting on November 1, all memberships are going up $15. The three rate increases combined = less than a $2 increase per year, or around 2%. It is possible that sometime down the road we could just standardize a yearly increase instead of me dragging my feet and waiting several years to do one. I think most people would rather have rates increase approximately 2% per year than have a larger random increase, but let me know your thoughts. I truly try to keep the margins as tight as I can. The new rates in November will be: Standard Membership: $119 Discount for Military, LEO, Firefighter: $109 Buddy Rate (6 months with a new member): $85 per month per person Anyone with friends at other CrossFit gyms know that these new rates are still below the average. As a reminder, we have always maintained a policy that if you wish to pay for a year in advance we will give you the 12th month for free. If you want to lock in the October rates for one more year, we will still honor that price up until Halloween. If you choose to pay for a year in advance on November 1 or later, you will still get 12 months for the price of 11 at the new rates. I'm serious about wanting to keep the the gym affordable and not wanting to exclude people based on their personal finances. If this rate increase is going to prevent you from staying a member, text me at (406) 839-8797 and we will try to work something out. Clint
0 Comments
WARM-UP
2 sets: 1:00 Skierg 1:00 Row :30 side plank hold / side EMOM 6: 3-5 Seated Box Jump – Increase height each minute. 1 set: 5 hang muscle snatches (empty barbell or training bar) 5 Power Snatch 5 high hang snatches 5 power snatches 3 sets: 3 Power Snatch – Build in load at 3 reps/set before switching to 2s. NOTES
Pre-workout: 5 sets: 5 Sots presses RX AMRAP 12: 50 Box Jumps (20/24 in) 50 Pullups 50 Overhead Squat (65/95 lb) 50 Wall Balls (14/20 lb) 35/50-cal. Assault Bike INTERMEDIATE AMRAP 12: 30 box jumps (20/24 in) 30 pull-ups 30 overhead squats (55/75 lb) 30 wall-ball shots (10/14 lb) 21/30-cal. bike BEGINNER AMRAP 12: 20 Box Steps (12/20 in) 20 Jumping pull-ups 20 overhead squats (35/45 lb) 20 wall-ball shots (6/10 lb) 14 / 20-cal. bike Stimulus & Goals
Competition: 85 Min Warm up: 20 min See Above Workout 1: 15 min EMOM 12: Min 1-4 | 2 Power Snatch (60%) Min 5-8 | 2 power snatches (63%) Min 9-12 | 2 power snatches (65%) NOTES
Workout 2: 15 min Today’s Rx Workout 3: 10 min 5 sets: 5 paused Snatch High Pull – Use 90% of your 1-RM – Pause slightly below your knee for 2 seconds before standing. NOTES
Workout 4: 15 min Every 2:30 for 4 sets: 5 snatch push presses 15 Snatch Grip Deadlift – Loading should be 60%+ of your 1-rep max snatch. Use the same load for both movements. Increase loading as needed across sets. NOTES
Stretching: 10 min Accumulate: 2:00 Seated Straddle Stretch – Hold :40 on the left leg, right leg, and in the center Warm up:
AMRAP 6: 200-m Run 15 jump squat 10 Standing Toe Touches 2-3 sets: 2 Power Clean + 4 Front Rack Lunge RX / Intermediate / Beginner 5 sets for load: 3 Power Clean 6 alternating Front Rack Lunge Post Workout: 3 sets: 20 weighted GHD Hip Extension Competition: Rest Day Stretch: 2 sets: :30 Standing Quad Stretch / side :30 quad foam roll / side WARM-UP
AMRAP 6: 100-m Run 10 Jumping pull-ups 20 Banded pull aparts AMRAP 6: 100-m run 10 Pushups 1 Rope Climb NOTES
Partner RX AMRAP 20: 800-m Run 10 Rope Climb (15-ft.) – Partners run together and split rope climbs as needed. INTERMEDIATE AMRAP 20: 800-m run 20 Pullups – Partners run together and split pull-ups as needed. BEGINNER AMRAP 20: 800-m run 20 Ring Rows – Partners run together and split ring rows as needed. Competition: 90 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min Every 1:00 x 12 sets: 3 Shoulder Press (70%) NOTES
Workout 3: 10 min For reps: 1:00 Strict Pullup 1:00 rest 1:00 Chin up 1:00 rest 1:00 switch grip pull-ups 1:00 rest 1:00 switch grip pull-ups NOTES
Workout 4: 15 min Accumulate: 100 Ring Push Ups – Every time you break, perform 10 DB Bent Over Rows (20/35 lb). NOTES
Stretching: 10 min 2 sets: :30 Lacrosse Ball Roll / Foot :30 Sit and Reach WARM-UP
2 sets: 1:00 Single-Unders 10 Snatch High Pull 10 Muscle Snatch 10 snatch-grip push jerks 10 snatch-grip overhead lunges 10 Alternating Spiderman Stretch + reach – Use either a PVC or an empty barbell. 1 set: 10 Kip Swing on rings 10 jumping ring dips 5 Hang Power Snatch 5 Overhead Squat 1 set: 5 low-Ring Muscle-up Progressions 10 Hang Squat Snatch 1 set: 5 Squat Snatch (light) 2-3 ring Muscle Up 4 squat snatches (moderate) 2-3 ring muscle-ups 3 squat snatches (workout weight) – Rest as needed between movements. Pre-workout: On a 10:00 clock: Build up to heavy single squat snatch NOTES
RX Amanda For time: 9-7-5: Muscle Up Squat Snatch (95/135 lb) Compare to 5/12/22 INTERMEDIATE For time: 7-5-3: Muscle-ups 9-7-5: Squat snatches (75/115 lb) BEGINNER For time: 9-7-5: Low Ring Muscle-up Progressions Squat snatches (35/45 lb) Stimulus & Goals
Competition: 65 min Warm up: 20 min See Above Workout 1: 10 min Amanda: Today’s Rx Workout 2: 10 min 3 rounds for time: 10 Push Jerk (125/185 lb) 20 Knee to Elbow 30 Bar Facing Burpee 200-m single-DB Farmer Walks (35/50 lb) Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 Groiner Stretch / side 1:00 Banded Shoulder Stretch / Side Hey Y'all,
Holly's bike was stolen out of her back yard! Keep your eyes out for a Red Kona with Sea Foam Green Lettering. Also if you are driving by a Pawn shop, pop in and take a look at their bike rack. Spread the word! -C- WARM-UP
1 set: 100/150-m Row 10 alternating Samson stretches :30 Plank 1 set: 100/150-m row 10 alternating Box Steps 20 Russian Twist 1 set: 100/150-m row 10 Box Jumps 20 Situps 1 set: 100/150-m row 10 Weighted Box Step (20″) (35/50 lb) Pre-workout: EMOM 12: Min. 1 | 10 False Grip Ring Rows Min. 2 | 10 Ring Dips Min. 3 | 5-8 Low Ring Muscle-up Progressions NOTES
RX 4 rounds for reps: 1:00 calorie Row 1:00 Situps 1:00 Weighted Box Step-over (20″) (35/50 lb) INTERMEDIATE 4 rounds for reps: 1:00 calorie row 1:00 sit-ups 1:00 DB box step-over (20″) (20/35 lb) BEGINNER 4 rounds for reps: 1:00 calorie row 1:00 sit-ups 1:00 box step-over (20″) Stimulus & Goals
Competition: 75 min Warm up: 20 See Above Workout 1: 15 min Today’s Rx Workout 2: 15 min EMOM 12: Min 1-4 | 2 Power Clean (60%) Min 5-8 | 2 power clean (63%) Min 9-12 | 2 power clean (65%) NOTES
Workout 3: 15 min Every 3:00 for 5 sets: 3 High Pull Clean 6 Burpees Broad Jumps 7/10 Assault Bike – Use 90%+ of your 1-rep max power clean. NOTES
Stretching: 10 min Accumulate: 1:00 Couch Stretch / leg 1:00 Foam Roll Upper Back 10/2
RX 5 x 3:00 rounds for reps: 200-m Medicine Ball Run (14/20 lb) Max reps Wall Balls – Rest 1:00 between rounds. 10/3 RX 4 rounds for reps: 1:00 calorie Row 1:00 Situps 1:00 Weighted Box Step-over (20″) (35/50 lb) 10/4 RX Amanda For time: 9-7-5: Muscle Up Squat Snatch (95/135 lb) Compare to 5/12/22 10/5 Partner RX AMRAP 20: 800-m Run 10 Rope Climb (15-ft.) – Partners run together and split rope climbs as needed. 10/6 RX 5 sets for load: 3 Power Clean 6 alternating Front Rack Lunge 10/7 RX AMRAP 12: 50 Box Jumps (20/24 in) 50 Pullups 50 Overhead Squat (65/95 lb) 50 Wall Balls (14/20 lb) 35/50-cal. Assault Bike 10/8 RX For time: 800/1,000-m Row 30 Handstand Pushup 600/750-m row 20 handstand push-ups 400/500-m row 10 handstand push-ups Warm up:
1 set: 10 alternating Samson stretches 10 alternating Scorpion Stretch 10 Kang squats 1 set: 200-m Run 20 alternating Walking Lunge 10 Up-Downs over med-ball 1 set: 200-m run 20 Air Squats 10 med-ball rotational tosses / side 1 set: 100-m weighted run 10 Wall Balls (workout weight) RX 5 x 3:00 rounds for reps: 200-m Medicine Ball Run (14/20 lb) Max reps Wall Balls – Rest 1:00 between rounds. INTERMEDIATE 5 x 3:00 rounds for reps: 200-m weighted run (10/14 lb) Max reps wall-ball shots – Rest 1:00 between rounds. BEGINNER 5 x 3:00 rounds for reps: 100-m weighted run (6/10 lb) Max reps wall-ball shots – Rest 1:00 between rounds. Post-workout: 4 sets: :20 Situps – Rest :10 :20 Hollow Rock – Rest :10 Competition: Rest day Stretching: 2 sets: :30 foam roll IT band / side :30 Foam Roll Quad / side |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
Categories |