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

  • 2.26.20


  • 2.26.20


     


    A.


     


    Every 90 seconds, for 12 minutes (8 sets):


     


    Bench Press x 3 reps @ 21X1


     


    Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.


     


     


     


    B. Conditioning 


     


    Two rounds for time of:


     


    30 Calories of Rowing


     


    25 Toes to Bar


     


    20 Single-Arm Dumbbell Push Press* (50/35 lbs)


     


    *For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.


     


     


     


    Optional Accessory Work:


    Three sets of:


    Barbell Hip Thrusts x 8-10 reps @ 21X1
    Rest 45 seconds
    Push-Ups x 10-15 reps @ 21X1
    Rest 45 seconds
    Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010
    Rest 45 seconds
    Side Plank x 45 seconds each
    Rest 45 seconds