About CrossFit Alaska

CrossFit Alaska (CFAK) was founded in 2008. It was one of the first 300 CrossFit gyms to open up around the world. A lot of hard work and sweat from many individuals have built it up to what it is today. As of the summer of 2017 the keys were passed on to Kevin and I. Although new to the business world, we still hold the same values that have built our love for our community members and our passion for CrossFit; hard work, determination, and a commitment to a healthy lifestyle. Here at CFAK we provide a strength and conditioning program that consists of combinations of weightlifting, ca

WOD

  • 9.21.18

  • 9.21.18


    A. Conditioning
    In teams of two, alternating full rounds, complete five rounds each of:
    10 Power Cleans (115/75 lbs)
    15 Shoulder to Overhead (115/75 lbs)
    20 Alternating Reverse Lunges (115/75 lbs)


    B.
    Every 90 seconds, for 12 minutes (2 sets of each):
    Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
    Station 2 – 60 seconds of Side-Plank Hold (Left Side)
    Station 3 – 60 seconds of Band Pull-Aparts
    Station 4 – 60 seconds of Side-Plank Hold (Right Side)


    Optional Programing:


    A.
    Every 2 minutes, for 16 minutes (8 sets):
    Power Snatch x 1 rep


    *Sets 1-2 = @ 70%
    *Sets 3-4 = @ 75%
    *Sets 5-6 = @ 80%
    *Sets 7-8 = @ 85%


    B.
    Three sets of:
    Pallof Press x 10 reps @ 2020
    Rest 30-45 seconds
    Side Plank x 45 seconds each side
    Rest 30-45 seconds
    Ab-Wheel Rollouts x 6 reps
    (slow and controlled…the slower, the better)
    Rest as needed