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

  • 11.13.19


  • 11.13.19


     


    A.


     


    Every 2 minutes, for 18 minutes (3 sets of each):


     


    Station 1: Muscle-Ups x Max Reps in 45 seconds


     


    (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)


     


    Station 2: Handstand Walk x 10 meters


     


    (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)


     


    Station 3: L-Sit x 45-60 seconds (accumulated)


     


     


     


    B. Conditioning 


     


    For time:


     


    50 Calories of Rowing


     


    40 Toes to Bar


     


    30 Strict Handstand Push-Ups


     


    20 Dumbbell Thrusters (50/35 lbs)


     


    10 Bar Muscle-Ups