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Sunday 092114

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Double LAX Ball in Traps (No Measure) Spend two minutes working on the tissue quality of the traps. Function Strength 5RM: Strict Press (Establish in 20 Minutes) Sport Strength 5RM: Floor Press (Establi
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Strongest Woman in the Gym: Part 1

This weekend our very own Strongman guru Catherine Toniatti Yanulavich will be traveling to Las Vegas to compete in the 50th Joe Weider Olympia Fitness & Performance event. The Olympia Strongman Challenge is a major Strongman event. Cat will be performing on a national stage fight
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Saturday 092014

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×15: Squat Bridge (No Measure) Skills Taught by Class Coach Push Press Technique (No Measure) Progression: Dip Dip Drive (Slow) Dip Drive (Fast) Dip Drive Press Sumo Deadlift High Pull Technique (
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Friday 091914

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Front Rack Stretch (No Measure) Spend 1 Minute per side. Continue working on this accumulating time throughout the Strength WOD. Function Strength 5×2: Front Squat (80-90% 1RM, Across) S
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Thursday 091814

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skill Metcon (No Measure) 10 Minute AMRAP for Quality of: 10 PVC Pass Through 10 Inchworms 15 Kip Swings or 20-30 Second Hang 30 Second Tripod Hold 5-10 Strict Pull Ups or Scaled Variation Skills Medi
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Member of the Month: Lee Riley

When January rolls around each year there is a phenomenon that happens at gyms and boxes across the country. People take this new year as an opportunity to make a resolution. A significant amount of people make the resolution that they are going to get a gym membership and finally get
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Wednesday 091714

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Do A then B on one side, repeat on the other leg. A: Banded Hamstring Floss (No Measure) 1 Minute per Side B: Banded Super Couch Stretch (No Measure) 1 Minute per Side Function Strength 3×3: Back S
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Tuesday 091614

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Go through the Pose sequence twice. A then B, repeat. A: Downward Dog (No Measure) Hold for 30 Seconds B: Upward Dog (No Measure) Hold for 30 Seconds Function & Sport Tosh Sprints (9 Rounds for tim
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Monday 091514

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Shoulder Distraction with Squat Hold (No Measure) 1 x 15 Release / Compact per side. Function WOD CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpee
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Fall Face Off Announcement 2

Fall Face Off is approaching fast! We have many teams signing up in both divisions and want them to be prepared. Events 1 & 2 are listed below with brief descriptions of each. Athletes will be briefed at the event in great detail, but please feel free to contact us with questions
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