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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
      • ADAM
      • Kelia
      • Clint
      • Suzanne
      • Ali
      • Levi
    • Services
  • PRICING
  • Contact
  • Nutrition
  • Event Videos
Picture
Winner is Steve

New Years Day Time

12/31/2017

1 Comment

 
Hey all, Lacey here.  I want to offer some open gym time on Monday morning from 8:30am-10:00am for anyone that wants to brave the streets and come down and get a workout in.
1 Comment

Weekly Update: 12/31/17 - 1/6/18

12/31/2017

0 Comments

 
12/31
New Years Eve
Three Steps Down
63 - 45 - 27
Double Unders
15 - 12 - 9
Man Makers
@ 45% Max C&J

1/1
winter classic
Gym Closed
Suggested Rest Day
Find something 20# / 16# that you can throw to a 10’ target
Karen
150 Wall Balls for time

1/2
10 - 1
Ladder Slalom
Strict Toes to Bar

1/3
"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.

1/4
Weight Ladder
Shoulder Press each minute
start at 50%, going up 10# every minute until
75% go up 5#

1/5
15 minute AMRAP
2 Rope Pull @ 100% Shoulder press
10 Pistol

1/6
Johnny
14 min AMRAP
7 Toes to bar
7 Push ups
7 Box Jumps 30” / 24″
0 Comments

Alternative Athletics: Three Steps Down

12/31/2017

0 Comments

 
New Years Eve

​Warm Up:

20 Band Face Pulls
500m Row
​20 Band Face Pulls

Three Steps Down
63 - 45 - 27
Double Unders
15 - 12 - 9
Man Makers
@ 45% Max C&J

​Recovery:
5 Rounds
10 Burpees
10 Pull Ups

Here is a video on Artificial Intelligence and Machine Learning
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Alternative Athletics:

12/30/2017

1 Comment

 
Warm Up:
​15-12-9

Box Jumps
Back Extensions


Every Minute on the Minute for 15 min max
6 Tire Flips
Recovery:
4x 400 Meter Run
2:00 Accumulative Plank

Recovery:

​
The following video gives some logical reasons as to why there haven't been wide spread evidence of aliens.
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Up coming events

12/29/2017

0 Comments

 
Sunday December 31st: New Years Eve at the Filz's
Kid Friendly!  Address available on the WOD Board

Monday Jan 1st: Winter Classic at the Hull House

Game starts at 11:00.  This is a Whiskey tasting.  Bring a bottle of something you like to drink.  Sample what everyone else likes to drink.  Leave with your bottle.  Watch professional athletes play outdoor hockey.  If you plan on coming ask Clint or Katie for the address.  If you want to bring a side dish, coordinate with Katie.  If you don't like whiskey, come to drive someone home.


Friday Jan 26th: Tag Team Championship Fight Gone Bad
5 Rounds of Fight Gone Bad.  Your partner must be someone who hasn't been to this gym in over 6 months.  You can bust up the workout up however you want . . . unless you don't have a partner

Saturday Jan 27th: CrossFit RimRock competition

Feb 10th: Winter Challenge @ Alternative Athletics
This is a partner competition.  Every workout is scalable.  Any two people can compete together, with divisions for male / male, male / female, female / female

CrossFit Open:
18.1- Feb. 22-26
18.2- March 1-5
18.3- March 8-12
18.4- March 15-19
18.5- March 22-26
0 Comments

CrossFit Hero: Stephen

12/29/2017

1 Comment

 
Warm Up:
2 Rounds

15 Good Mornings
15 Situps
Picture
Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD Sit-up 
GHD Hip Extension
Knee to Elbow
95 pound Stiff legged Deadlift


Recovery:
21-15-9
Squat Jumps
Ring Dips
1 Comment

Alternative Athletics: Three Steps Down

12/28/2017

1 Comment

 
Warm Up:
21-15-9

Goblet Squat
30 Sec Plank

​
Three Steps Down

4 - 2 - 1
Back Squat @ 90%
3 min - 2 min - 1 min
L-Sit

Recovery:
50-10
Double Unders
Sit Ups

The following video is not safe for work due to language.  Turn down the volume, the attempts are still hardcore.
1 Comment

Weightlifting Wednesday

12/27/2017

0 Comments

 
Join Lacey (USAW Level 2) this afternoon at 4:30 for some Barbell Club action and get extra one on one help with your weightlifting technique in the snatch and clean and jerk.
0 Comments

Alternative Athletics: 1 Rep Max

12/27/2017

1 Comment

 
Warm Up:
3 Rounds

15 Band Face Pulls
15 Pushups


Max Bench Press
@ least 7 reps over 90%
Compare to 6/14/17

then 2 minutes max
 
GHD Hip Extension

Post Max Conditioning WOD
3 Rounds
12 Burpees
21/15 Cal Assault Bike 
50 Double Unders
Rest 1 minute

Recovery:
21-15-9
Wall Balls
Wall Ball Sit Ups



1 Comment

Alternative Athletics: Weight Ladder

12/26/2017

1 Comment

 
Warm Up:
​21-15-9

Overhead Squat
Band Y Pull


Weight Ladder: Snatch
Start @ 50% of Max
go up 10# every minute
After 75% go up 5# each minute
Continue until you cannot get the given rep done in the given minute

Recovery:
30-20-10
Box Jumps

GHD Sit Ups


For those of use that enjoy BJJ and MMA here is an amazing example of Double leg to Darce Choke.
1 Comment
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    808 4th Ave N
    Billings, Mt
    59101

    Cell: 406.839.8797
    Office: 406.534.8358

    ​Email: [email protected]

    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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