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Tuesday 090214

Main – WOD – (Be)tter View Public Whiteboard WOD Prep 1×15: Downward / Upward Dog (No Measure) Move slowly and focus on the stretches in both positions. Function Strength Instructions: 1.) This is NOT for time, but for QUALITY 2.) Do not go to failure on any set. 3.)
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Monday 090114

Main – WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 10 Rounds For Time: 10 Burpees 200m Run 30 Air Squats
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To The Albany CrossFit Community

Dear Members,              We have seen some truly wonderful things occur in our small community. Countless goals have been achieved as members step outside their comfort zones to build healthier lives and many new meaningful relationships have been formed. That is the true beauty of
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Sunday 083114

Main – WOD – (Be)tter View Public Whiteboard Weightlifting Strict Press (5 x 5 ) WOD Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
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Saturday 083014

Main – WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Reps) “Kettlebell Hell” 1. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches from the hang in the remaining time. Rest 1 minute Men: 2 pood (use a 70# dumbbell if needed) Women:
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“Stephen” 2014

This coming labor day we will be hosting our fifth annual Stephen Smolinksi memorial WOD. Stephen was more than just an athlete at our gym. He was a caring husband to Joy Smolinski of CrossFit Beyond, a loving father to Stacey Smolinski and a dear friend to many in our community. The
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Friday 082914

Main – WOD – (Be)tter View Public Whiteboard Front Squat (1 RM) WOD Metcon (Time) 3 Rounds For Time: 400m Run 21 Pull ups 12 Hang Squat Snatches, 95/65
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Thursday 082814

Main – WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Working in teams of two 12 Minute AMRAP 21-15-9 Thrusters, 95/65 Box Jumps, 24/20 There is an Rx Plus option for this WOD. To complete this WOD as Rx Plus the thruster weight will be 13
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Wednesday 082714

Main – WOD – (Be)tter View Public Whiteboard Weightlifting Front Squat (3 x 3 Across) Clean Complex (6 Sets) 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Pus
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Tuesday 082614

Main – WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) For Time 1 mile Run 50 Wall Balls, 20/14 40 BJ, 24/20 30 Burpees 20 Power Snatches, 95/65
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