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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: Smokin’ Kelia Hart!


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Weekly Update: 12/23 - 12/29

12/23/2018

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12/23
Tabata
8 Rounds
20 Seconds Max Jumping Lunge
10 Seconds Rest 
20 Seconds Max Dumbbell Shoulder Press - Floor @ 25% max in each hand
10 Seconds Rest
20 Seconds Max Land Mines Twist @ 25% Max Snatch
10 Seconds Rest

12/24
Christmas Eve
Open until Noon
Coffland
Dead Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m Run
30 Pushups

Men’s: 6:00 Mack K.
Women’s: 17:56 Nicole R.


12/25
Christmas Day: Closed 
Rest Day
If you really need to workout 
Max Burpees in 20 minutes

12/26
1 Rep Max
Find your max Clean and Jerk 
at least 7 reps must be over 90%
Compare to 1/11/18


then

Find your 2 Min max Russian Twist (25% of max Snatch)

12/27
CrossFit Open 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
50 / 35-lb. dumbbells

Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a

Compare to 3/2/18


12/28
Descending
100’- 200’- 300’- 400’ - 500’
Prowler Push At 50% Max Back Squat
25 - 20 - 15 - 10 - 5
Floor Wiper (touch each plat for 1 rep)

12/29
"Wittman"
Seven rounds for time of:
1.5 / 1 pood Kettlebell Swing, 15 reps
95 / 65 pound Power Clean, 15 reps
15 Broad Jumps, 24" / 20” box

(a Montana Hero)
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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:

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    Open Gym 
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    Kettlebell Class
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    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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