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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 – 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 Burpees 30 Overhead Squ
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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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Sunday 091414

Main – WOD – (Be)tter View Public Whiteboard WOD Prep 1×12: Squat Bridge (No Measure) Skills Deadlift Technique (No Measure) Led by the class coach. Then warm up to your WOD weight. Function & Sport Metcon (Time) Ten Rounds For Time of: 15 Deadlift (135/95) 15 Pu
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Saturday 091314

Main – WOD – (Be)tter View Public Whiteboard WOD Prep Calf Stretching (No Measure) Function & Sport Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Injury Prevention Spend some time after class with a Foam
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Friday 091214

Main – WOD – (Be)tter View Public Whiteboard WOD Prep 2×10: Squat Therapy (No Measure) With a partner. Spot one another (community). Function & Sport 10×2: Back Squat (@70-75%1RM. Focus: Bar Speed) Function WOD Metcon (Time) “Gulch” 7 Rounds
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Thursday 091114

Main – WOD – (Be)tter View Public Whiteboard WOD Prep Gymnastics Skills (12 Minutes for Quality of): 15 Leg Swings / Side 10 Sit Up to Straddles or Hollow Raises 10 Bridge Ups or Superman Raises 10 Ring Dips (w/turn out) or Ring Push Ups (w/turn out) 10 Pistols (Alternatin
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Wednesday 091014

Main – WOD – (Be)tter View Public Whiteboard WOD Prep Russian Baby Maker (No Measure) Accumulate 2 Minutes…in the world’s greatest stretch! Function Strength 3RM: Overhead Squat (Establish in 25 Minutes) Sport Strength You have 25 Minutes to build to a heavy si
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Tuesday 090914

Main – WOD – (Be)tter View Public Whiteboard WOD Prep Banded Hamstring Floss (No Measure) 2 Minutes / Side Skills Deadlift Technique (No Measure) Led by the class coach. Then slowly build to your WOD weight. Function WOD Metcon (7 Rounds for reps) “Pachanga” 7
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5th Annual Fall Face Off Announcement!

Update 1: Divisions, Standards & WOD Three Teaser. Fall Face Off is approaching and in the coming weeks we will release more information about this event to keep you informed. Judging Standards: Fall Face Off we will be following CrossFit Games standards for all movements unless o
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