Alternative Athletics
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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!


Alternative Athletics: 3 Steps

11/30/2021

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Warm Up
3 Rounds
Row 10 cal
​15 Situps


WOD
40 - 30 - 20
Row calories
Hollow Rock
Plank Plate Slide
​

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
5 Burpees
10 GHD Sit Ups


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We Got Space!

11/29/2021

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For 12 years, we have wanted more parking, and off-street parking. It has finally happened! Katie and Dan of Billings Overhead Door picked up the lot behind us, and we have access to 14 parking spots. With winter looming, the timing couldn't be better. No more getting stuck on 4th Avenue!

Now, for the bad news: It turns out parking lots aren't free. In a dozen years of business, we have only raised rates once, but to pay for the sublease of the parking lot, we are raising all memberships by $5. This will take effect on Dec 1st.

The Alternative Athletics business model has always been to keep memberships and overhead as low as possible. If we can keep rate changes to every 6 years or even longer, I feel we can do a greater good in the world. I don't foresee anymore increases . . . until we put in the outdoor pool . . .

For those with access already: The back door should be keyed to your current key within the next couple days.

-C-
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CrossFit WOD: Air Force

11/29/2021

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Warm Up
3 Rounds
Row 300 M
10 banded Overhead Squat


WOD
Air Force
EMOM 4 Burpee (including start)
20 Thruster 95 / 65#
20 Sumo Deadlift High Pull 95 / 65#
20 Push Jerk 95 / 65#
20 Overhead Squat 95 / 65#
20 Front Squat 95 / 65#

Men’s: 5:58 Dan
Women’s: 6:39 Jacque

Compare to 1/18/21


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 5K


​
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Alternative Athletics: Bear Crawl Ladder

11/28/2021

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Warm Up
5 min Assault Bike

WOD
Ladder - 2 minute
20 ft Prowler Bear Crawl shuttle

1 length increasing weight every 2 minutes

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
30 Calorie Bike
30 Sit Ups


​
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Weekly Update 11/28 - 12/4

11/28/2021

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11/28
Ladder - 2 minute
20 ft Prowler Bear Crawl shuttle

1 length increasing weight every 2 minutes

11/29
Air Force
EMOM 4 Burpee (including start)
20 Thruster 95 / 65#
20 Sumo Deadlift High Pull 95 / 65#
20 Push Jerk 95 / 65#
20 Overhead Squat 95 / 65#
20 Front Squat 95 / 65#

Men’s: 5:58 Dan
Women’s: 6:39 Jacque

Compare to 1/18/21


11/30
60 - 40 - 20
Row calories
Hollow Rock
Plank Plate Slide

12/1
Alpine
6 Rounds
90 seconds Tire Flips jump through
3 minute rest

12/2
Gunny
For time:
1-mile weighted Run 
50 Pushups
50 Situps
1-mile weighted Run 
50 Pushups
50 Situps
1-mile weighted Run
Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

Men’s: 42:25 Mack K
Women’s: 39:58 Trisha H

Compare to 8/6/18


12/3
20 Min AMRAP
20 Bare Bar jump squat
15 cal Assault Bike
20 Russian Twist @ 25% Snatch

12/4
The Ghost
6 rounds of:
1 minute of Row
1 minute of Burpees
1 minute of Double Unders
1 minute rest

Men's
739 - Brandon H

Women's
570 Cheryl H

Compare to 4/8/21



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CrossFit Hero: Strange

11/27/2021

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U.S. Navy Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, Pennsylvania, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. He is survived by his fiancee Breanna Hostetler, parents Elizabeth and Charles, and siblings Katelyn, Carly, and Charles.
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Warm Up

3 Rounds
5  Pullups
10 bare bar Thruster

WOD
"Strange"
Eight rounds for time of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps

Men’s 62:29 Brandon H
Women’s 64:24 Janel W


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
KettleBell Swings
GHD Sit Ups


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Alternative Athletics: Amateur FGB

11/26/2021

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Warm Up
3 Rounds
20 Single-Unders
10 Pushups
​

WOD
Amateur FGB
5 Rounds
1 minute Ladder Icky Shuffle each square = 1 pt
1 minute Bear-crawl 10 ft = 1 pt
1 minute Double Unders
1 minute rest

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
10 Turkish Get Ups



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Happy Thanksgiving!

11/25/2021

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The gym will be open from 8 a.m. to noon with a traditional Kelia WOD and all the trimmings!

Or do an At-Home workout:

Death by
2x Air Squats

do two reps on the first minute
4 reps on the second minute
continue increasing two reps every minute until you cannot get the given reps done in the given time.
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Alternative Athletics: Max Jerk

11/24/2021

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Warm Up
1000M Row

then
3 Rounds 
10 shoulder press front and back
10 
PVC Pass Through

Work your way up to 50% by increasing sets of 3 reps Jerk

WOD
1 Rep Max
Find your 1 Rep Max Jerk
at least 7 reps over 90%


Compare to 5/12/21

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.
​
1000 Meter Row
50 Sit Ups
1000 Meter Row


​
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Alternative Athletics: 20 Minutes

11/23/2021

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Warm Up
3 Rounds
Row 300M
​15 Situps


WOD
20 minute AMRAP
5 Skin the Cat
10 Deadlift @ 55%
20 Wood Chopper (10 each side)
​
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.
​

3 Rounds
10 Box Steps
10 Burpees
10 Sit Ups
​
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<<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

    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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