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

  • 8.20.19


  • 8.20.19


     


    A.


     


    Back Squat


     


    *Set 1 – 5 reps @ 75% of 1-RM Back Squat


     


    *Set 2 – 3 reps @ 80%


     


    *Set 3 – 1 rep @ 85%


     


    *Set 4 – 5 reps @ 80%


     


    *Set 5 – 3 reps @ 85%


     


    *Set 6 – 1 rep @ 90%


     


    *Set 7 – 5 reps @ 85%


     


    *Set 8 – 3 reps @ 90%


     


    *Set 9 – 1 rep @ 95%


     


    Rest 2-3 minutes between sets.


     


     


     


    B. Conditioning 


     


    “Charley Horse”


     


    For time:


     


    50/35 Calories of Assault Bike 65/50 Schwinn Bike (or 75/50 Calories of Rowing on Concept 2)


     


    25 Front Squats (175/115 lbs)


     


    25 Burpee Box Jump-Overs (24″/20″)


     


    Barbell should start from the ground.