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Tuesday 090115

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Metcon (No Measure) 1 x 20 Pass Throughs Then 3 Sets for Quality of: 1 Minute: Russian Baby Maker 8 Overhead Squats 8 Snatch Balanc
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September 2015 – Tim Lee

When I think of a role model – a perfect example of a supportive member of our community whose actions others should strive to replicate – I think of Tim. When Tim is in class you are guaranteed a few things: 1.) he will immediately cheer and support others when he finishes a workout,
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Monday 083115

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Metcon (No Measure) 8-6-4-2 for QUALITY of: Kick Ups (Wall) Jumping Lunges B.): Split Jerk Technique (No Measure) Workout of the Da
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Sunday 083015

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Workout of the Day * 25 Minute Time Cap [Scaling Suggestions]: [Scale 1]: 7 Rounds of: 400m Run 21 Walking Lu
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Saturday 082915

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Workout of the Day Build-A-WOD (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 5 Movement A 10 Movement B
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Friday 082815

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Sets of: 200m Run 10 Wall Balls (20/14) Then, Practice Med Ball Cleans Progression: 1. Deadlift 2. Deadlift + Shru
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Thursday 082715

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Sets for QUALITY of: :30 Squat Hold 10 Downward / Upward Dog 10 Overhead Squats * 10 Good Mornings * 10 Toes to Ba
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Wednesday 082615

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Snatch Skill Transfer Exercises (No Measure) 2 Sets of: 5 Snatch Grip Push Press (Behind the Neck) 5 Overhead Squat 5 Heaving Snatc
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Tuesday 082515

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) For QUALITY 1 Set of: 25 PVC Shoulder Passes 12 Overhead Squat :30 Overhead Squat Hold Then, Inchworm (Hallway to Wa
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Congratulations On Ramp Graduates!

Congratulations to our newest On Ramp graduates!  They have been working hard, practicing the fundamentals, and are excited to join everyone in the regular classes this week.  Be sure to say help and make a new friend when you see these smiling faces at the gym. Pictured here, from le
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