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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
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Last week’s Locker WOD winner: Jacque!


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Care Package for Trish

12/31/2019

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Hey everybody,

We are putting a care package together for Trish.  It seems like her address has finally settled down, so we will be sending it out on the 10th (next Friday).  If you have anything that you want to add, magazines, packaged food, alcohol in shampoo bottles (she is in a muslim country so we have to hide that stuff), the box is on the stairs at the gym.  Feel free to put in anything before we send it out.

​-C-
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Wellness Wednesday

12/31/2019

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Again, I know it's Tuesday, but with one of the biggest drinking holidays of the year upon us, I want to put this out today since I am guessing. tomorrow this won't be high on your priority list.

For those of you who enjoy your afterwork and after workout brews, take a look at this short article on supplements to take when you drink.
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CFNE: It's A Trap

12/31/2019

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Its a Trap
For Time
100 Burpees
200 meter Run to start, then again every 2 minutes
The workout begins with a 200 meter run. Then perform burpees until the 2:00 mark and run another 200 meters. So, athletes will run on minutes: 0, 2, 4, 6, etc. and perform burpees in the remaining time until the next 2 minute mark is reached…until 100 burpees are completed.


Scores Uncontested

Recovery:
21-15-9
Push Press

Ring Rows

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Recipe of the Week

12/30/2019

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Enjoy this recipe from Lacey's kitchen for a tasty take on a grocery staple.

Pan Roasted Broccoli
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Alternative Athletics: 3 steps

12/30/2019

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21 - 15 - 9
Shoulder Press @ 55%
2x Jumping Lunge

Recovery:
12-9-6
Thruster
Deadlift
Russian Twist

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CrossFit Hero: Roney

12/29/2019

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Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.
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"Roney"
Four rounds for time of:
Run 200 meters
135 / 95 pound Thruster, 11 reps
Run 200 meters
135 / 95 pound Push Press, 11 reps
Run 200 meters

135 / 95 pound Bench Press, 11 reps

Women's: 34:37 - Janel
Men's:     31:03 - Annon.


Recovery:
2 Rounds
500 Meter Row
25 Sit Ups
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Weekly Update Dec 29th - Jan 4th

12/29/2019

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12/29

"Roney"
Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push Press, 11 reps
Run 200 meters
135 pound Bench Press, 11 reps


12/30
21 - 15 - 9
Shoulder Press @ 55%
2x Jumping Lunge

12/31
For Time
100 Burpees
200 meter Run to start, then again every 2 minutes
The workout begins with a 200 meter run. Then perform burpees until the 2:00 mark and run another 200 meters. So, athletes will run on minutes: 0, 2, 4, 6, etc. and perform burpees in the remaining time until the next 2 minute mark is reached…until 100 burpees are completed.

Scores Uncontested


1/1
Gym Closed

Hull Family Winter Classic, Chili Feed and Whisky Tasting

Tabata
8 Rounds
8 Rounds
20 seconds Pullups or Situps
10 second rest
20 seconds Air Squats
10 second rest

1/2
21 - 15 - 9
Handstand Pushup
Floor Wiper
alternating Turkish Get-up @ 1/2 max

1/3
"Pheezy"
Three rounds for time of:
5 reps Front Squat 165 pound
18 Pullups
5 reps Deadlift 225 pound, 
18 Toes-to-Bar
5 reps Push Jerk 165 pound,
18 Hand Release Push-ups


1/4
20 Min AMRAP
15 Horizontal Kettlebell Swing @ 25% snatch
200 ft Bear-crawl (20 points)
25 Ski Jumper 2 count
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Alternative Athletics: Amateur Fight Gone Bad

12/28/2019

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Amateur Fight Gone Bad
5 Rounds
1 min High Pull Clean
1 min Toes-to-Bar
1 min Row calories

1 min rest

Recovery:
Row 500 Meters
9-6-3
Deadlift
Thruster

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Alternative Athletics: Death By

12/27/2019

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Death By
2x Assault Bike
On the first minute perform 2 Assault Bike
On the second minute perform 4 Assault Bike
On the Third minute perform 6 Assault Bike
Continue until you cannot complete the given reps in the given minute.

Recovery:
20-2
Sit Ups
Push Ups

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CrossFit Named: Mary

12/26/2019

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Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Pushup
10 Pistol, alternating
15 Pullups

Men's: 17 Daren
Women's: 11+13 Sami


Compare to 5/21/18

Recovery:
2 Rounds
25 Wall Balls
25 Sit Ups
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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 -
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    Barbell Club 
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    Kettlebell Class
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    Friday -
    Open Gym 
    5:30am-7:00pm​ 

    Saturday -
    Kettlebell Class
    8am

    Community Class
    10am


    Sunday-
    Open Gym
    3pm-5pm

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