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Saturday 112214

Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Super Couch Stretch (No Measure) Function WOD Slingshot – Function (AMRAP – Reps) 7 x 2:00 Rounds: 200 Meter Run 5 Pull
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Friday 112114

Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×12: PVC Pass Through (No Measure) Function Strength 5×3: Back Squat Sport Strength 5×3: Front Squat Function WOD Hollanda
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Thursday 112014

Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×12: Wall Slides (No Measure) Gymnastics Strict Pull Ups (Function/Sport: 3,3,2. Scaled: 6,6,4) Function & Sport Tabata Somethi
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Wednesday 111914

Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×15: Downward / Upward Dog (No Measure) Function Strength 3×3: Paused Front Squat (@ 50%1RM) Sport Strength Clean Function
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Holiday Schedule

The Holidays are upon us! We will be having a limited schedule during Thanksgiving, Christmas and New Years. Please make note of the schedule for these next couple weeks and plan workout accordingly. As always, please register in advance for all classes you plan on attending. Thanksgi
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Monday 111714

Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Front Rack Stretch (No Measure) Function Strength 1RM: Front Squat & Jerk Complex 1 Front Squat 1 JerkBuild to a heavy weight
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Sunday 111614

Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Double LAX Ball in Traps (No Measure) Gymnastics A) : Strict Pull Ups (Function/Sport: 3,2,2. Scaled: 6,4,4) B): Pull-Up Bar Hang Function
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Saturday 111514

Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Shoulder Distraction with Squat Hold (No Measure) Function WOD Tikka Masala (Time) 3 Rounds of: 800 Meter Run 30 Goblet Squats (70/
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Friday 111414

Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep LAX Ball Scapular Mobility (No Measure) Skills Jerk Skills Progression (No Measure) Function & Sport Jake the Snake (Time) 10-9-8-7-6
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Thursday 111314

Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×10: Hollow Rocks or Raises (No Measure) 1×10: Superman Rocks or Raises (No Measure) Gymnastics Strict Pull Ups (Function/Sport
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