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

  • 2.20.19

  • 2.20.19


     



    A.


     



    Take 20 minutes to build to today's heavy Snatch


     



     


     



    B. Conditioning


     



    Every minute, on the minute, for 20 minutes:


     



    Even minutes – Row Sprint x 30 seconds


     



    Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM


     



     


     



     


     



    Optional Accessory Work:


     



    A.


     



    Three sets of:


     



    Banded Glute Bridges x 25 reps @ 11X1


     



    Rest as needed


     



    Glute Ham Raises x 6 reps @ 20X1


     



    Rest as needed


     



    Supine GHD Straight Body Hold x 60 seconds


     



    Rest as needed