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

  • 9.23.19


  • 9.23.19


     


    A.


     


    Four sets of:


     


    2 Tempo Front Squats + 4 Front Squats


     


    Rest 2-3 minutes


     


    Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction – focus on speed of the concentric.


     


     


     


    B. Conditioning


     


    Three rounds for time of:


     


    30 Wall Ball Shots (20/14 lbs)


     


    15 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 24″/20″)


     


     


     


    Optional Accessory Work:


     


    A.


     


    Two sets of:


     


    30 second Wall Sit (Add load to front rack if needed)


     


    30 Kettlebell Goblet Squats (24/16 kg)


     


    30 second Wall Sit (Add load to front rack if needed)


     


    30 Kettlebell Deadlifts


     


    Rest 90 seconds