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Thursday 070215

Announcements 4th of July Weekend Schedule: Please plan workouts accordingly! Friday: 5:30am, 6:30am, 8:00am, 9:00am, Noon Saturday: 9:00am Only Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Skills Practice Kett
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Sports Performance 070115

Announcements 4th of July Weekend Schedule: Please plan workouts accordingly! Friday: 5:30am, 6:30am, 8:00am, 9:00am, Noon Saturday: 9:00am Only Albany CrossFit – Albany CrossFit: Sports Performance View Public Whiteboard Warm-Up Metcon (No Measure) 2 Sets of: 400m Run 10 Hollow
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Wednesday 070115

Announcements 4th of July Weekend Schedule: Please plan workouts accordingly! Friday: 5:30am, 6:30am, 8:00am, 9:00am, Noon Saturday: 9:00am Only Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Sets for Quality of: 400m
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Tuesday 063015

Announcements 4th of July Weekend Schedule: Please plan workouts accordingly! Friday: 5:30am, 6:30am, 8:00am, 9:00am, Noon Saturday: 9:00am Only Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 3 Rounds for Quality of: :3
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Congratulations To Our On Ramp Graduates

Please join me in welcoming (left to right) Tim, Philip, Emily, Coach James, Jason (not pictured) Anila, Vinjay, and Paul to our community.  They have worked hard these last two weeks in On Ramp and have already seen changes in their health!  Be sure to introduce yourself and welcome
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Sports Performance 062915

Announcements 4th of July Weekend Schedule: Please plan workouts accordingly! Friday: 5:30am, 6:30am, 8:00am, 9:00am, Noon Saturday: 9:00am Only Albany CrossFit – Albany CrossFit: Sports Performance View Public Whiteboard Warm-Up Metcon (No Measure) 2 Sets of: Inchworm (Rig to H
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Monday 062915

Announcements 4th of July Weekend Schedule: Please plan workouts accordingly! Friday: 5:30am, 6:30am, 8:00am, 9:00am, Noon Saturday: 9:00am Only Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 3 Sets for Quality of: 200m
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Sunday 062815

Announcements We will have just one WOD scheduled Saturday July 4th @ 9:00am. Bring a friend! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Agility Ladder Drills (No Measure) Strength A.): Kettlebell Arm Bar (No Measure) * 2 Minutes / Sid
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Endurance Saturday 062715

Announcements Albany CrossFit – Albany CrossFit: Endurance Club View Public Whiteboard () Metcon (AMRAP – Rounds) With a 40 minute running clock Buy in: -1 mile run 5 rounds -10 toes to bar – 5 burpee pull ups Then -800 Meter run 5 rounds -10 American KB swings (53/3
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Saturday 062715

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Group Dynamic (No Measure) B.): Squat Therapy (No Measure) 2 x 10 each with your partner, sport one another. Workout of the Day The Land Before Time (AMRAP – Rounds an
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